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 11132026

A. (For warm up) 1:00 foam roll lats 1:00 tricep smash (bar) each side 1:00 PVC front rack stretch (box) 1:00 bike -then- 2 rounds: 10 box pistols 20” 15 dbell cleans 25s/15s B. (4:00 EMOM) 5 power cl

WOD 11122026

A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 lying wall squat stretch 1:00 thoracic stretch (box) 1:00 wall sit squat -then- 2 rounds: 8 dbell seated elbow out single arm press 25/15lb ea

WOD 11112026

A. (For warm up) 1:00 pigeon (box) each side 1:00 hamstring stretch (box) each side 1:00 ankle flexion (box) each side 1:00 wall sit 1:00 bike (arms only) -then- 2 rounds: 10/8 cal ski 12 box step ups

Comments