WOD 09212026

Workout of the Day

2 hours ago

1 min read

A. (For warm up)

1:00 pigeon each side

1:00 ankle flexion each side

20 box dips

20 light dbell bent over rows

30 assisted air squats

30 second max: push ups

B. (6:00 cap)

3 rounds:

20 second box dip hold (with weight for strength)

3 dbell push press (dbell each hand)

4 box dip + 6 second negative

5 light dbell front squats

C (12:00 clock)

Every 2:00:

6 dbell push press

(Dbell each hand; Pick load for strength)

D. (10 rounds for time)

6 dbell hang power cleans (dbell each hand)

9 light dbell thrusters (1 dbell)

12 dbell bent over row (dbell each hand)

E. Static stretches

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