top of page

Search

WOD 09082025

Workout of the Day
Sep 7
1 min read

A. (For warm up)

50 seal jacks

50’ walking lunge

50 ice skaters

100 seal jacks

100’ walking lunge

10 pike push ups

B. (Every minute for 7:00)

3-7 pike push ups

(Pick rep range for strength)

C. (15:00 clock)

0:00-3:00:

10 dbell push press (dbell each hand)

30 sprawls

3:00-6:00:

10 dbell push press (dbell each hand)

300m run

6:00-9:00:

10 dbell push press (dbell each hand)

30 devil rows

9:00-12:00:

10 dbell push press (dbell each hand)

300 hop overs

12:00-15:00:

10 dbell push press (dbell each hand)

30 dbell step ups (1 dbell)

D. (For hypertrophy/ strength)

Dbell bicep curl

16-14-12-10-8 side

E. Static stretches

Recent Posts

A. (For warm up) 5 caterpillars 1:00 hollow flutter kicks 15 pike push ups 20 dbell hang snatches each side (light dbell) 25 light dbell bent over fly 30 second elevated plank hold B. (For time) 3 rou

A. (For warm up) 1:00 single leg plank each side 10 single leg single arm bent over row each side 20 box dips 20 dbell reverse lunges 30 second elevated plank hold 30 front split squats each side B. (

A. (For warm up) 25 single leg deadlifts (light dbell) 25 single arm bent over rows each side 25 light dbell fly 25 renegade rows each side 25 push ups on knees 25 sit ups B. (For time) Buy in: 500m r

Comments

bottom of page