WOD 12092023

Workout of the Day
Dec 8, 2023
1 min read

A. Dynamic Stretches

B. (As many rounds as possible in 30 minutes)

10 dbell hang snatch (1 dbell)

5 box jump or step up

3 shuttle runs (50’)

20 dbell hang snatch

10 box jump or step up

5 shuttle runs (50’)

30 dbell hang snatch

15 box jump step down

7 shuttle runs (50’)

(Increase +10 snatches; increase +5 box jumps; increase +2 shuttle runs each round until completion)

-then immediately-

(3 minute collective)

Elevated plank hold

C. Static stretches

Recent Posts

See All

WOD 12132025

A. (For warm up) 2 rounds: 10 reverse sit ups (slow come down) 10 box dips 10 box step up 100m jog 10 hollow rocks B. (For time) 3 rounds: 12 hang snatches 15 v-ups 6 burpee over & back 3 rounds: 10 d

WOD 12122025

A. (For warm up) 1:00 max: single leg glute bridge each side 1:00 max: seal jacks 1:00 light dbell front squat hold -then- 21 air squats 50 curtsy lunges 15 air squats 30 second max: hollow ups 9 air

WOD 12112025

A. (For warm up) 1:00 max: floor dbell shoulder press 15 front rack split squats each side (no weight) 20 push ups 1:00 max: Dbell shoulder press 15 front rack split squats each side 50/35lb 20 box di

Comments