WOD: Hang Out

1 min read

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use to shake things up or predicate specific goals. This WOD is built by SIXFEET affiliate ‘Bravo Bravo’.

3 Rounds:

4min 10/20 Assault Bike Tabata
X20 Kettlebell Deadlifts
X8 Pull-Ups
X10 Medicine ball pop slams (start in burpee position with ball, pop up on feet, slam ball, back to burpee position)
X10 Supine Rows
X2min Dumbbell Farmer Carries
X1min Plank
X10 1 Arm Medicine Ball Slams (10 each arm)
X20 Kettlebell Swings

Finisher:
1min Dead Hang
X50 Dumbbell Curls
X50 Barbell Curls

Bill Dungey is a volunteer firefighter in Ontario, Canada. He is focused on fitness, mindset development and finding training opportunities to help the fire service make things better.

View all

Leave a Reply

Your email address will not be published.

Previous Story

WOD: Big Finisher

Next Story

How to Start a Peer Support Team: Part 1

Latest from Blog

WOD: Squeeze

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use

WOD: Minesweeper

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use

WOD: Rack Up

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use

WOD: As Romans

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use

WOD: Bonerattle

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use
0 $0.00