10/23/2020 WOD

Workout of the Day
Oct 22, 2020
1 min read

Dynamic Stretches

Tabata

4 min clock: 20 seconds on/10 seconds off

Overhead squat (35/45 RX)

For Strength/Technique

Overhead squat

3-3-3-3-3 @ 85%

For Time

15-12-9-6-3

Overhead squat (95/135 RX)

300m run

Static Stretches

D-bell use only

Dynamic Stretches

Tabata

4 min clock: 20 seconds on/10 seconds off

Single arm d-bell overhead squat

(Switch sides each round)

For Strength/Technique

Single arm overhead squat

3-3-3-3-3 each side

For Time

15-12-9-6-3 each side

Single arm d-bell overhead squat

90 second run

Static Stretches

Recent Posts

See All

WOD 05262026

A. (For warm up) 1:00 standing pigeon (box) each side 1:00 standing hamstring stretch (box) each side 1:00 wall sit 1:00 bike 10 tib raises with pause each side 10 single leg deadlift each side 25/15l

WOD 05252026

A. (For warm up) All dynamic stretches B. “Maloney” (with partner) 6 rounds each for time: 300 meter shuttle (3x100) 16 deadlifts 185/125lb 6 hang power cleans (Switch every round) C. Static stretches

WOD 05232026

A. Dynamic Stretches B. “Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Option 2: (For time) 1 mile run (20 rounds for time)

D-bell use only

Comments