WOD 09292026

Workout of the Day

4 hours ago

1 min read

A. (For warm up)

1:00 tricep smash (bar) each side

1:00 foam roll erectors

20 bent over glute

20 backwards arm circles

-then-

2 rounds:

10 dbell hammer curl & press 25/15lb

10 hanging kip

10 v-ups

10 ring rows

10 box step up 20”

B. (12:00 clock)

Every 2:00:

5 strict weighted pull ups

(Pick load for strength)

C (5 sets)

2:30 AMRAP

2:30 rest

AMRAP of:

4 wall walks (10” line)

6 bar muscle ups

8 toes to bar

For remainder:

Max reps double dumbbell devil press 50s/35s

D. Static stretches

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