WOD 09242026

Workout of the Day

12 hours ago

1 min read

A. (For warm up)

30 leg sweeps

30 high knees

30 butt kicks

30 leg swings

-then-

2 rounds:

10 ice skaters with pause

15 tib raises with pause

20 second single leg wall sit each side

B. (6:00 clock)

Every 2:00:

10 glute bridges

15 second hollow hold

20 second single arm plank each side

C. (12:00 clock)

Every 2:00:

14 dbell curls

12 RDLs

(Dbell each hand; pick loads for strength)

D. (3 sets)

6:00 clock:

0:00-2:00:

200m run

2:00-4:00:

24 sprawls

4:00-6:00:

26 hand release push ups

For remainder: Ab mat sit ups

E. Static stretches

Recent Posts

See All

WOD 09232026

A. (For warm up) 30 second downward dog 25 alternating arm raises each side 20 backwards arm circles 15 single arm thoracic extensions each side 10 sprawls B. (3:00 cap) 2 rounds: 8 hollow rocks 6 sbe

WOD 09222026

A. (For warm up) 1:00 calf stretch 2x36’ walking lunges 30 second high plank 20 second high side plank each side 10 dbell bent over fly -then- 2 rounds: 6/6 dbell hammer curl + strict press 25/15lb 12

WOD 09212026

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 h

Comments