WOD 10212025

Workout of the Day
Oct 20, 2025
1 min read

A. (For warm up)

50’ hamstring leg sweep

50’ single leg reach down

50’ bent over glute

-then-

3 rounds:

10 glute bridge with pause

15 calf raises

20 line hop overs

B. (6:00 cap)

21 line facing burpees

15/15 dbell hang snatches 70/50lb

9 cal ski

C. (8:00 clock)

Jump rope progressions / practice

D. (16:00 clock)

Minute 1: 4 single arm devil press 95/65lb

Minute 2: 80 double unders

Minute 3: 16/ 11 cal ski

Minute 4: Rest

E. Static stretches

Recent Posts

See All

WOD 01142026

A. (For warm up) 50’ bent over glute 30 second overhead lat stretch (post) each side 50 line hop overs 30 second max: calf raise 50’ butt kick grab 30 second max: glute bridge with 1 second pause 50 s

WOD 01132026

A. (For warm up) 1:00 barbell tricep smash each side 10 single leg reach down each side 1:00 high plank 10 knee push ups with 3 second negative 1:00 max box step up 20” 10 cal bike (legs only) B. (9:0

WOD 01122026

A. (For warm up) 1:00 thoracic box stretch 21 assisted air squats 15 box push ups 9 cal ski B. (2 rounds) 15 wall balls 20/14lb 15 ring rows C. (18:00 clock) Every 2:00: 3 shoulder to overhead (from r

Comments