WOD 04272026

Workout of the Day

Apr 27

1 min read

A. (For warm up)

30 seal jacks

30 ice skaters

30 light dbell single leg deadlift

30 hop overs (line)

30 second pigeon stretch each

30 second calf stretch each side

30 second crossover hamstring stretch each side

30 second quad stretch each side

-then-

2 rounds:

21 air squat to low box

15 light dbell bent over fly

9 knee push ups

B. (12:00 cap)

5 rounds:

5 dbell bent over row (dbell each hand)

10 push ups

15 air squats

100m run

(With 20/14lb vest)

C. (16:00 EMOM)

Minute 1: 10 single arm devil press

Minute 2: 15 dbell bent over rows (moderate heavy)

Minute 3: 200m run

Minute 4: rest

D. Static stretches

Recent Posts

See All

WOD 10162026

A. (For warm up) 1:00 single arm behind neck tricep stretch each side 1:00 thoracic stretch (box) 1:00 goblet squat hold 1:00 light dbell bent over fly B. (5:00 cap) 12-9-6 Dbell Front squats Light db

WOD 10152026

A. (For warm up) 20 backwards arm circles 15 box push ups 20” 10 ankle rockers each side 15 knee push ups 200 mountain climbers B. (3:00 cap) 2 rounds: 16 box dips 16 box step up 20” C. (12:00 clock)

WOD 10142026

A. (For warm up) 1:00 bicep/ chest stretch 1:00 wrist flexion (wall) 1:00 wall sit 1:00 max tib raises 1:00 calf stretch 1:00 max flutter kicks B. (8:00 cap) 3 rounds: 10 reverse sit ups 20 calf raise

Comments