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 04022026

A. (For warm up) 1:00 lacrosse ball foot each side 1:00 lacrosse ball delt each side 1:00 standing pigeon (box) 10 hip internal/ external rotation 10 glute bridge with pause 10 assisted air squats B.

WOD 04012026

A. (For warm up) 30 second calf stretch each side 30 second max: calf raises 30 pike taps 30 line hop overs 300m row 30 second handstand hold B. (8:00 clock) Gymnastic work handstand Pull ups Double u

WOD 03312026

A. (For warm up) 1:00 butterfly stretch 10 cat camels 1:00 saddle with tricep 10 single leg reach down each side 1:00 PVC front rack stretch (standing on bar) B. (4:00 EMOM) 5 deadlifts 225/155lb 4 sh

Comments