top of page

WOD 12022023

A. Dynamic Stretches

B. “Smells Like Christmas”

(Teams of 6)

(For time)

600 wall balls 14/20lb

500 box jump overs 20/24”

400 deadlifts 185/275lb

(At the top of every 3 minutes = 100m team run)

(Team will work in teams of 2 at each movement. Team will rotate after each run until completion)

C. Static stretches

92 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