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 10072026

A. (For warm up) 20 alternating arm raises each side 20 thoracic extensions (wall) 20 second calf stretch each side 20 calf raises with pause 20 dbell upright row 25/15lb 20 dbell single arm strict pr

WOD 10062026

A. (For warm up) 20 leg sweeps 20 bent over glute 20 hip openers 20 leg swings each side 1:00 wall sit 1:00 bike 1:00 PVC front rack (box) B. (4:00 clock) Every 2:00: 3 clean pulls 3 power cleans 3 sh

WOD 10052026

A. (For warm up) 20 backwards arm circles 18 alternating arm raises 16 sky touches 14 wall slides 12 single leg reach down each side 10 caterpillars B. (4:00 AMRAP) 5 push jerks 95/65lb 100m run 15 ri

Comments