WOD 10072025

Workout of the Day
Oct 6, 2025
1 min read

A. (For warm up)

100m jog

20 Spider-Man lunges

200m jog

20 hollow rocks

300m jog

20 light dbell bent over fly

10 box pistol each side

B. (8:00 clock)

0:00-2:00:

14 sprawls

For remainder: Dbell bent over rows

2:00-4:00:

13 sprawls

For remainder: Dbell bent over rows

4:00-6:00:

12 sprawls

For remainder: Dbell bent over rows

6:00-8:00:

11 sprawls

For remainder: Dbell bent over rows

C. (10:00 clock)

Minute 1: 100 hop overs

Minute 2: 45 second elevated plank bold

D. Static stretches

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