top of page

Search

WOD 07312025

Workout of the Day
Jul 30, 2025
1 min read

A. (For warm up)

1:00 PVC front rack box stretch

15 ankle rockers on box each side

20 med ball Russian twists

25 air squats to med ball

20 med ball Russian twists

15 ankle rockers on box each side

1:00 assisted air squat hold

B. (3 rounds)

12 wall balls 20/14lb

24 med ball overhead sit ups

C. (For strength/ Technique)

Front squat

5-5-3-3-1-1

(Build by feel; pick load for strength)

D. (4 rounds)

90 second clock:

Front squats 225/155lb (from rack)

For remaining: max push ups

1st round: 10 front squats

2nd round: 8 front squats

3rd round: 6 front squats

4th round: 4 front squats

E. Static stretches

Recent Posts

A. (For warm up) 30 running high knees 30 running butt kicks 20 leg sweeps 20 high kicks 10 lateral leg swings each side 1:00 bike B. (4 sets) 30 second max cal bike 1:00 rest C. “Partner” (For time)

A. (For warm up) 1:00 standing pigeon 1:00 air squat hold 20 close stance assisted air squats 20 glute bridge with pause 1:00 PVC front rack stretch (box) 1:00 front rack hold 45/35lb B. (6:00 cap) 3

A. (For warm up) 30 second calf stretch 45 second lacrosse ball foot each 1:00 bike (legs only) 2 rounds: 20 pike taps 20 calf raises 2 rounds: 30 second handstand hold 30 line hop overs B. (10:00 clo

Comments

bottom of page