WOD 11202025

Workout of the Day
Nov 19, 2025
1 min read

A. (For warm up)

1:00 standing pigeon (box) each side

1:00 couch stretch each side

45 second lacrosse ball (Supra/infraspinatus) each side

45 second ring row hold

30 second bicep stretch each side

30 second reverse grip dead hang

B. (9:00 cap)

200m row (leg technique)

20 assisted mini butterfly pull up circles

200m row (hinge technique)

15 mini butterfly pull up circles

200m row (technique of choice)

10 butterfly pull ups

C. “Teams of 3”

(As many rounds as possible in 21:00)

200m row

Max unbroken bar muscle ups

(Partner 1 starts first round; team rotates until 21:00)

D. static stretches

Recent Posts

See All

WOD 01142026

A. (For warm up) 50’ bent over glute 30 second overhead lat stretch (post) each side 50 line hop overs 30 second max: calf raise 50’ butt kick grab 30 second max: glute bridge with 1 second pause 50 s

WOD 01132026

A. (For warm up) 1:00 barbell tricep smash each side 10 single leg reach down each side 1:00 high plank 10 knee push ups with 3 second negative 1:00 max box step up 20” 10 cal bike (legs only) B. (9:0

WOD 01122026

A. (For warm up) 1:00 thoracic box stretch 21 assisted air squats 15 box push ups 9 cal ski B. (2 rounds) 15 wall balls 20/14lb 15 ring rows C. (18:00 clock) Every 2:00: 3 shoulder to overhead (from r

Comments