WOD 01142025

Workout of the Day

Jan 13, 2025

1 min read

A. Dynamic Stretches

B. (Every minute for 7:00)

4 dbell shoulder press

(Pick deficit for strength)

C. (2 rounds of a 6:00 clock)

3:00 to complete:

(2 rounds)

3 caterpillars

6 devil rows

12 reverse sit ups

3:00 to complete:

(2 rounds)

6 single arm devil press

9 sprawls

12 push ups

(Rest 2:00 after each 6:00 clock)

D. (For Hypertrophy)

16-14-12-10-8-6 each side

Dbell bicep curls

E. Static stretches

Recent Posts

See All

WOD 09222026

A. (For warm up) 1:00 calf stretch 2x36’ walking lunges 30 second high plank 20 second high side plank each side 10 dbell bent over fly -then- 2 rounds: 6/6 dbell hammer curl + strict press 25/15lb 12

WOD 09212026

A. (For warm up) 1:00 pigeon each side 1:00 ankle flexion each side 20 box dips 20 light dbell bent over rows 30 assisted air squats 30 second max: push ups B. (6:00 cap) 3 rounds: 20 second box dip h

WOD 09182026

A. (For warm up) 1:00 foam roll lat each side 1:00 box dip hold 1:00 foam roll tricep each side -then- 2 rounds: 3 tempo light front squats (3:9:1) 30 seconds: hollow ups B. (6:00 clock) Every 2:00: 3

Comments