WOD 10182025

Workout of the Day
Oct 17, 2025
1 min read

A. (For warm up)

30 line hop overs

25 light dbell bent over fly

20 hollow rocks

10 caterpillars

20 hollow ups

250 seal jacks

30 box pistol (no weight)

B. (For time)

3 rounds:

20 dbell bent over rows

20 hop overs

5 caterpillars

3 rounds:

15 single arm bent over row each side

20 hop overs

10 elevated plank step up

3 rounds:

10 devil rows

20 hop overs

15 pike push ups

C. Static stretches

Recent Posts

See All

WOD 09042026

A. (For warm up) 1:00 pigeon each side 10 ankle rockers each side 10 90/90s (hip int. Ext. rotations) 1:00 wall sit 1:00 chest/ shoulder stretch -then- 2 rounds: 15 assisted close stance air squats 30

WOD 09032026

A. (For warm up) 30 running high knees 30 running butt kicks 30 leg sweeps 30 backwards arm circles -then- 2 rounds: 10 knee push ups 15 air squats 20 second max: mountain climbers B. (14:00 clock) Ev

WOD 09022026

A. (For warm up) 2 rounds: 12 bent over glute 10 box dips with 3 second negative 8 glute kick backs each side 6 dbell bent over rows with 2 second hold 40 second max: calf raise with 2 second pause B.

Comments