WOD 12052025

Workout of the Day
Dec 4, 2025
1 min read

A. (For warm up)

50’ high knees

50’ butt kicks

50’ bent over glute

25 thoracic extensions (wall)

25 banded rear delt raise each side

25 Patrick step up each side

B. (2 rounds)

50’ banded monster walk

30 curtsy lunges

10 behind neck push press 45/35lb (from rack)

C. (Every minute for 7:00)

3 above knee hang snatch pull

(Pick load for strength)

D. “Isabel” (from the hang)

(For time)

30 hang snatches 135/95lb

E. “Partner”

(For time)

2-4-6-8-8-6-4-2

Single arm devil press 95/65lb

(Switch every round)

F. Static stretches

Recent Posts

See All

WOD 01152026

A. (For warm up) 1:00 assisted air squat hold 10 assisted squats 1:00 saddle with tricep 15 air squats 1:00 chest/ shoulder stretch 20 back squats 45/35lb B. (3 sets) 5 back squats (from rack) (185/12

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

Comments