WOD 11112025

Workout of the Day
2 days ago
1 min read

A. (For warm up)

30 single arm single leg bent over row (light dbell) each side

30 light dbell overhead squat

30 second low plank

30 split squats each side

30 second max jumping lunges

B. (5:00 cap)

15 dbell deadlifts

1:00 elevated plank hold

40 box step up

C. (12:00 clock)

Every 2:00:

4 dbell powers clean + 4 dbell hang cleans

(Dbell each hand; Pick load for strength; if no access to heavy weights double repetitions)

D. (For time)

8-7-6-5

Dbell Push press (dbell each hand)

(12) sprawls

5-6-7-8

Dbell Push press (dbell each hand)

(60) hop overs

E. Static stretches

Recent Posts

See All

WOD 11132025

A. (For warm up) 9 air squats 10 dbell bicep curls 15 air squats 10 box pistols each side 21 air squats 1:00 box dip hold B. (3 rounds) 5 dbell deadlift 5 dbell hang power cleans 5 dbell front squats

WOD 11122025

A. (For warm up) 50 hollow ups 50 curtsy lunges 50 step ups 25 light dbell single arm shoulder press each side 25 heel elevated squats 25 light dbell fly 25 light dbell front squat B. (6:00 cap) 2 rou

WOD 11102025

A. (For warm up) 150 seal jacks 150 ice skaters 15 hollow rocks 15 heel elevated squats 15 shuttle runs B. (3 rounds) 50’ walking lunges 21 air squats 15 v-ups C. (15:00 clock) 0:00-5:00: 3 rounds: 30

Comments