top of page

WOD 10082022

A. Dynamic Stretches

B. “Teams of 4”

(10 rounds for max effort)

2 people: 400m run

2 people alternate rounds with AMRAP of:

4 single devil press 55/75lb

6 box jump overs 20/24”

(Pairs switch after each 400m run)

(5 rounds each pair; pick up where left off in AMRAP)

C. Static stretches

56 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second suit case hold (L) Odd minutes: 40 second suit case hold (R) C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 85% D. “Partner” (For ti

A. Dynamic Stretches B. (For quality) 50 box step ups 20/24” 1 minute downward dog 50 hollow rocks 1 minute plank 50 curtsy lunges C. (18 minute clock) 0:00-6:00: 5 sets: 5 hang power snatch 6:00-12:0

A. Dynamic Stretches B. “Z-Day” (For time) 9 power clean 170/245lb 20 burpee over bar 33 front squats 95/135lb 9 ring muscle ups 20 deficit handstand push ups 2/3.5” 90 toes to bar 20 deficit handstan

bottom of page