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 07112026

A. (For warm up) All dynamic stretches B. (Teams of 4) 6:00 EMOM: Max handstand push ups (Partner 1 & 2 start first round) C. “TUF Games Prep” (Teams of 4) (For time) 4 rounds: 10 synchronized thruste

WOD 07102026

A. (For warm up) 1:00 standing pigeon each side 10 ankle rockers with 3 second pause each side 15 assisted close stance air squats 15 air squats 20 second PVC front rack stretch (box) 20 behind neck s

WOD 07092026

A. (For warm up) 1:00 foam roll lat each side 1:00 foam roll erectors 1:00 foam roll piriformis -then- 2 rounds: 10 thoracic extensions (wall) 10 walking lunges 10 pulls on rower 100m jog B. (12:00 cl

Comments