WOD 09222025

Workout of the Day
Sep 21, 2025
1 min read

A. (For warm up)

21 box dips

5 caterpillars

100 seal jacks

15 box dips

4 caterpillars

100 seal jacks

9 box dips

3 caterpillars

100 seal jacks

B. (9:00 clock)

0:00-3:00:

12 pike push ups

200m run

3:00-6:00:

9 pike push ups

200m run

6:00-9:00:

6 pike push ups

200m run

C. (10:00 clock)

Every 2:00:

5 dbell push press (dbell each hand)

10 jump squats

(Pick load for strength)

D. (5 rounds for time)

5 shuttles 50’

30 second elevated plank hold

E. Static stretches

Recent Posts

See All

WOD 03052026

A. (For warm up) 1:00 max: hollow rocks 1:00 max: Russian swings 2:00 max: curtsy lunges 2:00 max: ice skaters 30 second side plank each side 30 second max box dips B. (3 rounds) 1:00 front squat hold

WOD 03042026

A. (For warm up) 30 second bicep stretch each side 30 second lat stretch each side 30 second calf stretch each side 30 second hamstring stretch (box 30”) each side -then- 2 rounds: 10 box step up 20”

WOD 03032026

A. (For warm up) 25 single leg glute bridge each side 1:00 wall sit 15 single leg reach down each side -then- 3 rounds: 10 knee push ups 20 sit ups B. (Every minute for 4:00) 5 dbell squats (dbell eac

Comments