WOD 10242026

Workout of the Day

8 minutes ago

1 min read

A. (For warm up)

20 high knees

20 butt kicks

20 leg sweeps

20 reverse lunges

20 Spider-Man lunges

20 pike taps

20 assisted close stance air squats

B. (3:00 cap)

2 rounds:

8 front squats

12 box step up 20”

(95/65lb; 135/95lb)

C. “Shake & Bake”

(Teams of 4)

(For time)

42-30-18

Synchronized shoulder to overhead 155/105lb

Burpee box jump over 20”

Front rack hold

(Split any way)

-rest 3:00-

18-30-42

Synchronized front squat

Burpee box jump over 20”

Overhead hold

(Split any way)

Hold only completed during burpee box jumps

D. Static stretches

Recent Posts

See All

WOD 10232026

A. (For warm up) 1:00 lying squat (wall) 1:00 wall sit squat 1:00 assisted air squat hold 1:00 chest/ shoulder stretch -then- 2 rounds: 2x8’ banded monster walk 16 air squats B. (3:00 cap) 2 sets: 4 b

WOD 10222026

A. (For warm up) 1:00 pigeon (box) each side 1:00 saddle with wrist flexion 45 second thoracic stretch (box) 45 second downward dog 30 second quad stretch each side 30 second PVC thoracic stretch (rig

WOD 10212026

A. (For warm up) 20 leg sweeps 20 running high knees 20 running butt kicks 20 calf raises 20 knee push ups 20 hang power cleans 45/35lb B. (5:00 cap) 2 rounds: 8 power cleans 100m run 120m ski 95/65lb

Comments