WOD 09092025

Workout of the Day
Sep 8, 2025
1 min read

A. (For warm up)

50’ high knee grabs

50’ butt kick grabs

15 toe squats

15 air squats

20 box push ups

20 box dips

1:00 high plank

1:00 dip hold

B. (5 sets)

10 strict weighted ring dips

(Pick load for strength)

*After each set of dips complete 10 wall balls 20/14lb

C. (10:00 clock)

Build to heavy single: front squat

D. (For time)

9-8-7-6-5-4-3-2-1

Front squats 155/105lb

1-2-3-4-5-6-7-8-9

Burpee over bar

E. Static stretches

Recent Posts

See All

WOD 01222026

A. (For warm up) 20 alternating arm raises 20 thoracic extensions (wall or post) 30 second bicep stretch each side 30 second max: ring rows 4 shuttle runs (50’) 40 second max: bumper ground to overhea

WOD 01212026

A. (For warm up) 30 high knees 30 butt kicks 20 reverse lunges 20 hollow rocks 1:00 PVC front rack box stretch 10 box step ups 20” B. (7:00 cap) 9 power cleans 135/95lb 15 hanging knee raises 6 power

WOD 01202026

A. (For warm up) 1:00 pigeon (box) each side 1:00 wall sit 1:00 box dip hold 30 second reverse grip dead hang 30 second high plank 30 second calf stretch each side B. (For strength/ hypertrophy) Singl

Comments