WOD 07172025

Workout of the Day
Jul 16, 2025
1 min read

A. (For warm up)

(2 rounds)

25 alternating arm raises each side

25 backward arm circles

30 second calf stretch each side

30 second hollow hold

(2 rounds)

30 pike taps

25 v-ups

(1 round)

1:00 lacrosse ball foot each side

B. (24:00 clock)

Minute 1: 5 deficit handstand push up

Minute 2: 15 toes to bar

Minute 3: 30 second max: double unders

Minute 4: rest

(Rounds 1-3: strict; rounds 4-6: kipping; pick deficit for strength)

C. “Partner”

(6:00 collective)

Handstand hold

(Switch as much as needed)

D. Static stretches

Recent Posts

See All

WOD 09062026

A. (For warm up) 20 alternating arm raises each side 20 backwards arm circles 20 calf raises 20 air squats 20 line hop overs 20 hanging kip B. (2 rounds) 2 bear complex 95/65lb 15 ring rows 30 single

WOD 09052026

A. (For warm up) 1:00 tricep/ lat stretch (post) 1:00 bicep/ chest stretch 1:00 calf stretch -then- 2 rounds: 10 deadlifts 45/35 8 hang muscle cleans 6 shuttle runs (50’) B. (2 rounds) 8 push ups 6 cl

WOD 09042026

A. (For warm up) 1:00 standing pigeon (box) each side 10 weighted ankle rockers with pause each side (box) 10 90/90s (hip int. Ext. rotations) 1:00 wall sit squat 1:00 chest/ shoulder stretch -then- 2

Comments