WOD 11192025

Workout of the Day
Nov 18, 2025
1 min read

A. (For warm up)

10 single leg reach down each side

10 butt kick grab each side

1:00 light bike

1:00 thoracic stretch on box

10 cal ski

10 split squats each side

B. (6:00 cap)

3 rounds:

20 handstand shoulder taps

10 reverse lunges

5 dbell hang snatches each side

(50/35; 70/50; 80/55)

C. “Partner”

(For time)

60-50

Dbell over shoulder reverse lunges 90/60lb

(40) cal bike

50-40

Dbell over shoulder reverse lunges

(30) cal ski

40-30

Dbell over shoulder reverse lunges

(20) dbell alternating snatches

30-20

Dbell over shoulder reverse lunges

(100’) handstand walk

D. Static stretches

Recent Posts

See All

WOD 03032026

A. (For warm up) 50’ leg sweep 1:00 wall sit 15 single leg reach down each side -then- 3 rounds: 10 knee push ups 20 ab mat sit ups B. (Every minute for 4:00) 5 back squats 185/125lb 205/145lb 225/155

WOD 03022026

A. (For warm up) 1:00 PVC front rack box stretch 25 alternating arm raises each side 5 caterpillars 1:00 standing pigeon (box) each side 25 backwards arm circles 5 shuttle runs (50’) B. (4:00 clock) M

WOD 02282026

A. (For warm up) 30 second bicep stretch each side 25 backwards arm circles 200m jog -then- 2 rounds: 100m row 15 rings rows 20 Russian swings B. (Every minute for 6 minutes) 7 bar muscle ups C. “Open

Comments