WOD 4/22/2022

Workout of the Day
Apr 21, 2022
1 min read

A. Dynamic Stretches

B. (8 minute clock)

Even minutes: 12 Dbell front rack split squats (one side)

Odd minutes: 12 Dbell front rack split squats (one side)

C. (For Strength/ Technique)

8 sets of: 3 Dbell power cleans + 3 Dbell push press (double repetitions if no access to heavy weights)

D. (For time)

75 Dbell swings (1 Dbell)

150 sit ups

300 double Unders or seal jacks

(Partition as needed)

(Double jump rope repetitions for single Unders modification)

E. Static stretches

Recent Posts

See All

WOD 04172026

A. (For warm up) 1:00 plank 1:00 side plank 1:00 contralateral plank 10 dbell bicep curls 10 push ups 10 dbell RDL with 5 second negative 10 light dbell front squat with 3 second pause B. (15:00 clock

WOD 04162026

A. (For warm up) 50 seal jacks 50 ice skaters 50 jump squats (from box) -then- 3 rounds: 100m jog 70 flutter kicks B. (8:00 cap) 3 sets: 10/10 front rack split squats (Pick load for strength) C. (27:0

WOD 04152026

A. (For warm up) 1:00 box dip hold 1:00 pigeon each side -then- 2 rounds: 10 air squats to box 20 second max renegade row 30 second elevated plank hold B. (8:00 clock) Every 2:00: 6 dbell shoulder pre

Comments