WOD 05112026

Workout of the Day

May 11

1 min read

A. (For warm up)

20 high knee grabs

20 bent over glute

20 close stance air squats

20 seal jacks

20 calf raises with pause

-then-

3 rounds:

6 light dbell strict press each side

7 light dbell bicep curl each side

B. (14:00 clock)

Every 2:00:

3 dbell strict press (dbell each hand)

21 air squats

(Pick load for strength; no heavy weights = 5 second negative each rep)

C. (For time)

24-21-18

Dbell Push press (dbell each hand)

(50) hop overs

18-21-24

Dbell Front squat (dbell each hand)

(50) hop overs

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