top of page
Writer's pictureWorkout of the Day

WOD 09202023

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 handstand push ups 2/3.5”

9 ring muscle ups

33 front squats 95/135lb

20 burpee over bar

9 power clean 170/245lb


C. Static stretches

103 views0 comments

Recent Posts

See All

WOD 01132025

A. Dynamic Stretches B. (3 rounds) 10 hang to hollow 15 air squats 20 hanging kips 25 v-ups C. (For max effort) 90 seconds on: 21...

WOD 01112025

A. Dynamic Stretches B. “We Can’t Be Friends” (Teams of 4) (As many rounds as possible in 20:00) 12 synchronized dbell hang snatches...

WOD 01102025

A. Dynamic Stretches B. (Every minute for 8:00) 1 clean pull + 1 below knee clean pull (Pick load for strength; 95%-100% 1RM clean) C....

Comments


bottom of page