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8/4 WOD

Aug 3, 2023
1 min read

With A Partner

Split Anyway You Want

For Total Reps


10 Minutes - Box Step-ups


2 Minutes Rest


8 Minutes - 100 Meter Sprints


90s Rest


6 Minutes - Sandbag or Slamball Cleans


1 Minute Rest


4 Minutes - Calorie Row


30s Rest


2 Minutes - Wall Balls

 
 
 

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Focus: Horizontal pressing strength • upper-back stability Warm-Up 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 band external rotations 8 wall slides 8 light DB pullovers Bench Prep 10 empty b

 
 
 
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Focus: Quad strength • front-rack positioning • trunk strength Warm-Up — 2 rounds: 30 sec easy row 8 squat-to-stands 8 alternating lateral squat shifts 10 glute bridges 10 ankle rocks/side 8 PVC front

 
 
 

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