WOD 11202025

Workout of the Day
Nov 19, 2025
1 min read

A. (For warm up)

1:00 max box step ups

1:00 max box pistols each side

45 second single leg plank each side

45 second plank hold

30 second max: light dbell bicep curls

30 second side plank each side

B. (9:00 cap)

15 devil rows

200 seal jacks

12 devil rows

100 jumping lunges

9 devil rows

50 jump squats

C. (As many rounds as possible in 21:00)

20 renegade rows

15 dbell bicep curls

10 dbell box step up (1 dbell)

Rest 1:00

D. static stretches

Recent Posts

See All

WOD 05182026

A. (For warm up) 1:00 seal jacks 1:00 bicycle crunches 15 light dbell bent over fly 15 hollow rock 20 calf raises 200m jog B. (12:00 cap) 800m run 75 dbell bent over row (dbell each hand) (Wear a vest

WOD 05162026

A. (For warm up) 30 running high knees 30 running butt kicks 20 high knee grab 20 high kicks 10 sprawls 100 mountain climbers B. (3 rounds) 100m jog 12 reverse lunges (no weight) 14 air squats C. (5 r

WOD 05152026

A. (For warm up) 1:00 couch stretch each side 1:00 lacrosse ball (foot) each sjde 1:00 downward dog -then- (3 rounds) 10 hollow rocks 8 hollow ups 6 ab mat pike push ups B. (5 sets) 8 reverse sit ups

Comments