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 07282026

A. (For warm up) 2 rounds: 20 second bicep stretch each side 20 second chest/ shoulder stretch 20 second air squat hold 2 rounds: 10 light dbell goblet squats 15 light dbell push press 20 second max:

WOD 07272026

A. (For warm up) 20 alternating arm raises each side 20 box dips 20 second single leg wall sit each side 20 air squats with 2 second pause -then- 2 rounds: 10 air squats 20 line hop overs 2 rounds: 5

WOD 07252026

A. (For warm up) 25 backwards arm circles 20 dbell hang power cleans (light dbells) 15 light dbell bent over fly -then- 2 rounds: 3 Turkish get up each side 5 caterpillars 7 reverse sit up + 3 second

Comments