top of page

Search

WOD 10312026

Workout of the Day

11 minutes ago

1 min read

A. (For warm up)

1:00 bicep stretch

1:00 tricep/ lat stretch

20 bent over glute

20 butt kicks

30 second quad stretch each side

30 second reverse grip dead hang

B. (4:00 cap)

2 rounds:

5 caterpillars

10 hanging knee raises

15 ring rows

20 reverse lunges

25 second bike (legs only)

C. “Spooky Fit”

(Teams of 4)

For time:

Buy in: 100 team synchronized forward lunges

3 rounds:

10 synchronized burpee bar muscle up (any 2)

100m team run

3 rounds:

30 synchronized handstand push ups (any 2)

100m team run

3 rounds:

50 synchronized toes to bar (any 2)

100m team run

Cash out: 100 team synchronized reverse lunges

D. Static stretches

Recent Posts

A. (For warm up) 20 running high knees 20 running butt kicks 20 leg swings each side 20 alternating single leg reach down 20 pike taps -then- 2 rounds: 2x8’ banded monster walk 20 second handstand hol

A. (For warm up) 1:00 pigeon (box) each side 1:00 ankle flexion each side 1:00 PVC thoracic (box) 1:00 goblet squat hold 35/26lb -then- 2 rounds: 20 second ski 15 box dips 10 front squats 45/35lb (fro

A. (For warm up) 20 alternating arm raises each side 20 leg sweeps 20 butt kicks 20 high knees 20 star toe touches 20 knee push ups 20 calf raises 20 PVC overhead squats B. (5:00 cap) 2 rounds: 10 ove

Comments

bottom of page