WOD 09232025

Workout of the Day
Sep 22, 2025
1 min read

A. (For warm up)

1:00 high plank

100 hollow flutter kicks

1:00 wall sit squat

1:00 light bike

1:00 max: banded good mornings

10 single leg calf raise with pause each side

B. (5:00 cap)

3 rounds:

10 ring rows

12 hand release push ups

14 air squats

C. (For strength/ hypertrophy)

18-15-12

Back rack calf raise

D. (For time)

12 front squats 155/105lb

24 box jump overs 24/20”

12 front squats

24/17 cal bike

12 front squats

24/17 cal row

12 front squats

24 burpee over bar

E. Static stretches

Recent Posts

See All

WOD 08242026

A. (For warm up) 3 rounds: 12 backwards arm circles 10 alternating single leg reach downs 8 ring rows 6 ab mat pike push ups B. (3 rounds) 6 snatch deadlifts 225/155lb 6 strict chest to bar pull ups C

WOD 08222026

A. (For warm up) 20 backwards arm circles 20 alternating arm raises 20 second row 20 PVC overhead squats 20 calf raises 20 second row 20 hang snatch pulls 45/35lb 20 second overhead squat hold 20 seco

WOD 08212026

A. (For warm up) 1:00 barbell tricep smash each side 1:00 bicep stretch 1:00 chest/ shoulder stretch 1:00 saddle 20 second wrist flexion (10/10) 20 second lateral neck flexion (10/10) 20 behind neck t

Comments