WOD 10202023

Workout of the Day
Oct 19, 2023
1 min read

A. Dynamic Stretches

B. (For Strength/ Technique)

Dbell Single arm Arnold press

12-10-8 each side

C. (As many rounds as possible in 20 minutes)

5 shuttle runs (50’)

100m row

15 ab mat sit ups

D. (6 minute clock)

0:00-2:00: 30 deficit push ups 2.75/3.5”

2:00-4:00: 25 deficit push ups 2.75/3.5”

4:00-6:00: 20 deficit push ups 2.75/3.5”

E. Static stretches

Recent Posts

See All

WOD 09062026

A. (For warm up) 20 alternating arm raises each side 20 backwards arm circles 20 calf raises 20 air squats 20 line hop overs 20 hanging kip B. (2 rounds) 2 bear complex 95/65lb 15 ring rows 30 single

WOD 09052026

A. (For warm up) 1:00 tricep/ lat stretch (post) 1:00 bicep/ chest stretch 1:00 calf stretch -then- 2 rounds: 10 deadlifts 45/35 8 hang muscle cleans 6 shuttle runs (50’) B. (2 rounds) 8 push ups 6 cl

WOD 09042026

A. (For warm up) 1:00 standing pigeon (box) each side 10 weighted ankle rockers with pause each side (box) 10 90/90s (hip int. Ext. rotations) 1:00 wall sit squat 1:00 chest/ shoulder stretch -then- 2

Comments