top of page

Search

WOD 11082025

Workout of the Day
28 minutes ago
1 min read

A. (For warm up)

100m row

100m ski

10/7 cal bike

10 caterpillars

10 single leg reach down each side

10 hanging kips

10 ring rows

B. “Say Cheese”

(Teams of 4)

Part 1: (16:00 clock)

Partner 1 & 2:

(As many rounds as possible in 8:00)

5 Synchronized handstand push ups 3.5/2.75”

7 Bar muscle up

9/6 Bike

(Switch every round)

Partner 3 & 4:

(As many rounds as possible in 8:00)

1:00 max: meters row

(Switch every minute)

Pairs switch at 8:00

Part 2: (16:00 clock)

(As many rounds as possible in 8:00)

5 Synchronized deadlift 315/225lb

7 Burpee over bar

100m run

(Switch every round)

Partner 3 & 4:

(As many rounds as possible in 8:00)

1:00 max: meters ski

(Switch every minute)

Pairs switch at 8:00

***Rest 3:00 between Parts***

C. Static stretches

Recent Posts

A. (For warm up) 25 PVC snatch upright rows 25 PVC overhead squats 15 banded rear delt raise with pause each side 15 dbell single arm upright row 25/15lb each side 5 thoracic extension + 5 second paus

A. (For warm up) 1:00 light bike 25 backward arm circles 25/25 split squats each side 25 box push ups 50’ butt kick grab 50’ high knee grab 50’ walking lunge 1:00 ring dip hold B. (For Strength/ Techn

A. (For warm up) 1:00 standing pigeon (box) 15 ankle rockers each side (box) 1:00 lying wall squat stretch 15 seated hip internal / external rotations 1:00 assisted air squat hold 15 Patrick step ups

Comments

bottom of page