WOD 11052026

Workout of the Day

11 minutes ago

1 min read

A. (For warm up)

20 leg sweeps

20 high knees

20 butt kicks

20 leg swings each side

20 calf raises

20 bent over glute

-then-

2 rounds:

2x8’ banded monster walk

10 RDLs 45/35lb

12/9 cal ski

B. (4:00 cap)

2 rounds:

5 deadlifts + 3 second negative 225/155lb

100m run

20 single unders

C. (12:00 clock)

Every 2:00:

0:00-4:00:

3 deadlift

4:00-8:00:

2 deadlift

8:00-12:00:

1 deadlift

(Pick load for strength)

D. (For time)

120 double unders

200m run

90 double unders

300m run

60 double unders

400m run

30 double unders

E. Static stretches

Recent Posts

See All

WOD 11042026

A. (For warm up) 1:00 saddle with tricep 1:00 downward dog 1:00 assisted air squat hold 2 rounds: 10 med ball front squats 20/14lb 20 second single arm plank each side 2 rounds: 10 hollow rocks 20 rin

WOD 11032026

A. (For warm up) 1:00 bicep/ chest stretch each side 20 backwards arm circles 30 calf raises 20 alternating arm raises 1:00 wall sit -then- 2 rounds: 10 box pistols 20” 12 box push ups 14 jumping jack

WOD 11022026

A. (For warm up) 1:00 lying squat stretch (wall) 1:00 pigeon (box) each side 1:00 hamstring stretch (box) each side 1:00 chest/ shoulder stretch each side -then- 2 rounds: 10 close assisted air squats

Comments