WOD 05012025

Workout of the Day
Apr 30, 2025
1 min read

A. Dynamic Stretches

B. (6:00 clock)

0:00-2:00:

30 Spider-Man lunges

2:00-4:00:

20 weighted ankle rocks each side

4:00-6:00:

1:00 collective hollow hold

C. (8:00 cap)

25 back squats @ 55%

125 bumper overhead sit ups 45/35lb

D. “Partner”

(For time)

400 push ups

10/7 cal bike

(Switch every 10/7 cal bike until push ups are completed)

E. Static stretches

Recent Posts

See All

WOD 07272026

A. (For warm up) 20 alternating arm raises each side 20 thoracic extensions 20 wall slides in wall squat 20 air squats with 2 second pause -then- 2 rounds: 10 PVC overhead squats 20 PVC hop overs 2 ro

WOD 07252026

A. (For warm up) 25 backwards arm circles 20 hang power cleans 45/35lb 150m row -then- 2 rounds: 3 zombie rope climbs 5 cal bike 7 strict toes to bar B. “Bi, Felicia” (Teams of 4) For time: 50 hang po

WOD 07242026

A. (For warm up) 1:00 barbell tricep smash each side 1:00 calf stretch (30/30) 1:00 lacrosse ball front delt each side 2 rounds: 25 calf raises 100m suit case carry 35/25lb (left arm 1st round; right

Comments