WOD 10032025

Workout of the Day
Oct 2, 2025
1 min read

A. (For warm up)

1:00 light bike

50’ walking lunge

1:00 light row

25 leg swings each side

1:00 light ski

50 ab mat sit ups

10 shuttle runs (50’)

B. “Gunslinger”

(8:00 clock)

1:00 on: max reps dbell alternating snatches

1:00 off: rest

Round 1: 55/40lb

Round 2: 65/45lb

Round 3: 75/50lb

Round 4: 85/60lb

C. “Partner”

(16:00 clock)

Minutes 1 & 2:

500/350m ski (split any way)

Minutes 3 & 4:

75’ synchronized dbell walking lunge 70/50’

D. Static stretches

Recent Posts

See All

WOD 01222026

A. (For warm up) 20 alternating arm raises 20 thoracic extensions (wall or post) 30 second bicep stretch each side 30 second max: ring rows 4 shuttle runs (50’) 40 second max: bumper ground to overhea

WOD 01212026

A. (For warm up) 30 high knees 30 butt kicks 20 reverse lunges 20 hollow rocks 1:00 PVC front rack box stretch 10 box step ups 20” B. (7:00 cap) 9 power cleans 135/95lb 15 hanging knee raises 6 power

WOD 01202026

A. (For warm up) 1:00 pigeon (box) each side 1:00 wall sit 1:00 box dip hold 30 second reverse grip dead hang 30 second high plank 30 second calf stretch each side B. (For strength/ hypertrophy) Singl

Comments