WOD 10092025

Workout of the Day
Oct 8
1 min read

A. (For warm up)

50’ high knee grab

50’ butt kick grab

50’ bent over glute

50’ banded monster walk

25 toe squats

25 second chest/ shoulder stretch each side

25 lateral leg swings each side

25 Patrick step up each side

B. (3 rounds)

15 air squats

1:00 max: hand release push ups

C. (For strength/ Technique)

Back squat

5-5-3-3-1-1

(Build by feel; pick load for strength)

D. “Partner”

(3 rounds each for time)

10 back squats

25 synchronized ab mat sit ups

(Round 1: 205/145lb; round 2: 225/155lb; round 3: 245/165lb)

(Switch every round)

E. Static stretches

Recent Posts

See All

WOD 12062025

A. (For warm up) 25 backwards arm circles 30 second bicep stretch each side 25 med ball front squat 20 ring rows 250m row 10 push ups B. “Fall Fun” (Teams of 4) (20 rounds for time) 2 rope climbs (no

WOD 12052025

A. (For warm up) 50’ high knees 50’ butt kicks 50’ bent over glute 25 thoracic extensions (wall) 25 banded rear delt raise each side 25 Patrick step up each side B. (2 rounds) 50’ banded monster walk

WOD 12042025

A. (For warm up) 1:00 barbell tricep smash each side 10 single leg reach down each side 1:00 saddle with tricep/ shoulder 10 v-ups 1:00 ring dip hold 10 toe squats 1:00 plank B. (5 sets) 3 ring muscle

Comments