WOD 09042026

Workout of the Day

Sep 4

1 min read

A. (For warm up)

1:00 pigeon each side

10 ankle rockers each side

10 90/90s (hip int. Ext. rotations)

1:00 wall sit

1:00 chest/ shoulder stretch

-then-

2 rounds:

15 assisted close stance air squats

30 second plank

45 second bicycle crunches

B. (6:00 cap)

3 rounds:

10 goblet squats

100m suit case carry 50/35lb

C. (12:00 clock)

Every 2:00:

0:00-4:00:

10 dbell front squats

4:00-8:00:

8 dbell front squats

8:00-12:00:

6 dbell front squat

(Dbell each hand; pick load for strength)

D. (9:00 AMRAP)

3-6-9-12….+3 each round

V-ups

30 second elevated plank hold

E. Static stretches

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