top of page

WOD 10102023

A. Dynamic Stretches

B. (3 rounds)

15 seated banded face pull

30 second reverse grip dead hang

45 second calf stretch each side

C. (For time)

(5 rounds)

5 push press 125/185lb

10 toes to bar

100m run

(4 rounds)

4 push press 145/205lb

8 toes to bar

100m run

(3 rounds)

3 push press 155/225lb

6 toes to bar

100m run

D. “Partner”

(For time)

150 kbell front rack box step up 20/24”

(Switch as much as needed)

E. Static stretches

112 views0 comments

Recent Posts

See All

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

WOD 02212024

A. Dynamic Stretches B. “Partner” (6 rounds) (6 minute clock) 500m run (person 1) 10 wall walks + 15/10 calories bike (person 2) Max for remaining: handstand walk (split any way) (Switch every round)

WOD 02202024

A. Dynamic Stretches B. (2 minute collective) L-sit C. (Every minute for 10 minutes) 3 strict weighted pull up (Build by feel; pick load for strength) D. (5 rounds for time) 60 single under crossovers

bottom of page