WOD 01202026

Workout of the Day

Jan 19

1 min read

A. (For warm up)

1:00 pigeon (box) each side

1:00 wall sit

1:00 box dip hold

30 second reverse grip dead hang

30 second high plank

30 second calf stretch each side

B. (For strength/ hypertrophy)

Single arm bent over row

16-14-12-10-8 each side

(After each set = 5 strict press 45/35lb)

C. (For strength/ technique)

Strict press

5-5-3-3-1-1

D. (For time)

12-9-6

Strict press 135/95lb

21-15-9

Burpee (no push up)

E. Static stretches

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