WOD 10072024

Workout of the Day
Oct 6, 2024
1 min read

A. Dynamic Stretches

B. (2 rounds)

50 box dips

40 box step ups (smaller height than normal)

30 light dbell bent over fly

C. (For Strength/ Technique)

Dbell Push press

5-5-5

3-3-3

(If no access to heavy weights; double repetitions)

D. (As many rounds as possible in 9 minutes)

6 shuttle runs (50’)

3 burpee over target

E. Static stretches

Recent Posts

See All

WOD 07102026

A. (For warm up) 1:00 pigeon each side 10 ankle rockers with 3 second pause each side 15 assisted close stance air squats 15 air squats 20 second saddle with tricep each side 20 sec max: Dbell push pr

WOD 07092026

A. (For warm up) 1:00 foam roll lat each side 1:00 foam roll erectors (low back) 1:00 foam roll glute each side -then- 2 rounds: 10 Superman’s 10 walking lunges 10 light dbell bent over fly 100m jog B

WOD 07082026

A. (For warm up) 1:00 saddle with tricep 1:00 downward dog 10 contralateral plank reaches each side 1:00 seal jacks 10 glute bridge with 3 second pause 1:00 plank 1:00 mountain climbers B. (5:00 EMOM)

Comments