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 11072026

A. (For warm up) 1:00 light bike 1:00 light ski 20 pike taps 20 push ups 30 second bike (legs only) 30 second handstand hold B. (4:00 cap) 2 rounds: 4 power cleans 4 push jerks 4 clean & jerks (95/65;

WOD 11062026

A. (For warm up) 2 rounds: 12 reverse lunges 16 seal jacks 20 sec low plank 2 rounds: 45 second suit case hold 50/35lb each side 60 mountain climbers B. (6:00 cap) 2 rounds: 10 Bulgarian split squats

WOD 11052026

A. (For warm up) 20 leg sweeps 20 high knees 20 butt kicks 20 leg swings each side 20 calf raises 20 bent over glute -then- 2 rounds: 2x8’ banded monster walk 10 RDLs 45/35lb 12/9 cal ski B. (4:00 cap

Comments