top of page

Search

WOD 09082025

Workout of the Day
Sep 7, 2025
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) 20 backwards arm circles 20 sky touches 20 high kicks 20 Spider-Man lunges 20 glute bridge with pause 20 light dbell bent over fly B. (12:00 clock) Every 2:00: 10 dbell bent over row

A. (For warm up) 1:00 lacrosse ball foot (each side) 20 bent over glute 30 second calf stretch each side 1:00 wall sit 20 calf raises + 2 second pause 30 second: max light dbell bent over row B. (5:00

A. (For warm up) 30 high knees 30 butt kicks 30 leg sweeps 20 leg swings each side 20 Superman 20 dbell upright row each side 25/15lb 10 hip internal / external rotations 1:00 goblet squat hold 10 sin

Comments

bottom of page