top of page

WOD 03152023

A. Dynamic Stretches

B. “Hammer’s Birthday Prep”

(3 rounds)

7 caterpillars

15 toe squats

300m row

C. “Hammer”

(5 rounds for time)

5 power cleans 95/135lb

10 front squats

5 push jerks

20 pull ups

Rest 90 seconds

D. “Hammer’s Finisher”

(As many rounds as possible in 7 minutes)

3 bar muscle ups

7 hang power cleans 115/165lb

15 handstand push ups

D. Static Stretches

108 views0 comments

Recent Posts

See All

WOD 02242024

A. Dynamic Stretches B. “Revolver” (Teams of 3) (As many rounds as possible in 35 minutes) 1 clean 185/265lb 5 burpee over bar 10 wall balls 14/20lb (Switch every round) C. Static stretches

WOD 02232024

A. Dynamic Stretches B. (2 rounds) 25/25 Patrick step up 50’ duck walk C. (For Strength/ Technique) Front squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. (12 minute clock) Build heavy trip

WOD 02222024

A. Dynamic Stretches B. (3 rounds for time) 12 dbell box step up overs 20/24” 60/85lb 24 calories rower C. (For time) 14-12-10 Dbell alternating hang snatch 60/85lb (24) toes to rings D. (6 minute clo

bottom of page