WOD 09232025

Workout of the Day
Sep 22
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 11292025

A. (For warm up) 5 caterpillars 1:00 bike (legs only) 15 pike push ups 20 bumper ground to overhead 25/15lb 25 ring rows 30 second handstand hold B. “Back In Shape” (Teams of 4) (For time) 2 rounds: 4

WOD 11282025

A. (For warm up) 1:00 standing pigeon (box) each side 10 single leg reach down each side 20 box dips 20 reverse lunges 30 second handstand hold 30 split squats each side B. (6:00 cap) 9-12-15 Deadlift

WOD 11272025

A. (For warm up) 50’ leg sweeps 50’ high knees 50’ butt kicks 50’ bent over glute 25 backwards arm circles 25 alternating arm raises each side 25 knee push ups 25 v-ups B. “Turkey WOD ‘25” (Teams of 3

Comments