WOD 07212026

Workout of the Day

Jul 20

1 min read

A. (For warm up)

1:00 pigeon (30/30)

10 ankle rockers (box) each side

1:00 wall squat hold

2 rounds:

30 second PVC front rack stretch (box)

20 heel elevated squats

10 hollow rocks

B. (5:00 clock)

Every 2:30:

8 front squats (from rack)

24 second L-hang

(95/65lb; 135/95lb)

C. (12:00 clock)

Every 2:00:

1 front squat (from rack)

(Pick load for strength)

D. (5 rounds for time)

9 front squats 155/105lb

24 toes to bar (-3 each round)

12/9 cal bike

E. Static stretches

Recent Posts

See All

WOD 10172026

A. (For warm up) 20 alternating arm raises 20 standing T int/ext. rotations 15 thoracic extensions (wall) 15 dbell single arm strict press each side 25/15lb 10 single leg deadlifts each side 10 dbell

WOD 10162026

A. (For warm up) 1:00 single arm overhead lat stretch 1:00 single arm tricep/ lat stretch (post) 1:00 PVC front rack (box) 1:00 goblet squat hold 35/26lb 1:00 light row B. (5:00 cap) 12-9-6 Front squa

WOD 10152026

A. (For warm up) 20 backwards arm circles 15 box push ups 20” 10 ankle rockers each side 15 bench press 45/35lb 200/175m ski B. (3:00 cap) 2 rounds: 8 bench press 135/95lb 16 box step up 20” C. (12:00

Comments