WOD 12142024

Workout of the Day

Dec 13, 2024

1 min read

A. Dynamic Stretches

B. “Hot Winter”

(Teams of 3)

(For time)

(5 rounds)

5 hang power cleans 185/125lb each person

5 burpee over bar each person

(4 rounds)

4 hang power cleans 205/145lb each person

10 team synchronized toes to bar

(3 rounds)

3 hang power cleans 225/155lb each person

200m team run

(2 rounds)

2 hang power cleans 245/170lb each person

30 box jump over step down each person (switch every 5)

C. Static stretches

Recent Posts

See All

WOD 09232026

A. (For warm up) 30 second downward dog 25 alternating arm raises each side 20 backwards arm circles 15 single arm thoracic extensions each side 10/7 cal bike (legs only) B. (3:00 cap) 2 rounds: 8 han

WOD 09222026

A. (For warm up) 1:00 calf stretch 2x16’ banded monster walk 30 second high plank 20 second high side plank each side 100m light row -then- 2 rounds: 6/6 dbell hammer curl + strict press 25/15lb 12 bo

WOD 09212026

A. (For warm up) 1:00 standing pigeon (box) each side 1:00 ankle flexion each side 20 box dips 20 ring rows 30 assisted air squats 30 second max: push ups B. (6:00 cap) 3 rounds: 20 second ring dip ho

Comments