WOD 09102024

Workout of the Day
Sep 9, 2024
1 min read

A. Dynamic Stretches

B. (For warm-up)

100m run

10 caterpillars

200m run

50 elevated plank shoulder taps

300m run

20 single leg glute bridge each side

400m run

C. (20:00 clock)

Minute 1: 9 dbell push press (for strength)

Minute 2: 6 burpee over & back

Minute 3: 18 box jump or 24 step ups

Minute 4: rest

(Increase +2 burpees each round)

D. Static stretches

Recent Posts

See All

WOD 12122025

A. (For warm up) 1:00 max: single leg glute bridge each side 1:00 max: seal jacks 1:00 light dbell front squat hold -then- 21 air squats 50 curtsy lunges 15 air squats 30 second max: hollow ups 9 air

WOD 12112025

A. (For warm up) 1:00 max: floor dbell shoulder press 15 front rack split squats each side (no weight) 20 push ups 1:00 max: Dbell shoulder press 15 front rack split squats each side 50/35lb 20 box di

WOD 12102025

A. (For warm up) 15 heel elevated squats 15 single arm front squat (left) 15 single arm front squat (left) 10 heel elevated squats 10 elevated plank taps 100 mountain climbers B. (5:00 cap) 2 rounds:

Comments