WOD 12072023

Workout of the Day
Dec 6, 2023
1 min read

A. Dynamic Stretches

B. (2 rounds)

30/30 second single leg wall sit

25 second reverse grip dead hang

20 Spider-Man lunges

15/15 ankle rockers

C. (27 minute clock)

(3 rounds)

(3 minute cap)

300m run

20 push ups

(3 rounds)

(3 minute cap)

300m run

15 deficit push ups 2/3.5”

(3 rounds)

(3 minute cap)

300m run

10 ring dips

C. Static stretches

Recent Posts

See All

WOD 03052026

A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 kbell Achilles/ calf smash each side 2:00 foam roll erectors 2:00 foam roll lats 30 second couch stretch each side 30 second partner PVC skin

WOD 03042026

A. (For warm up) 30 second bicep stretch each side 30 second lat stretch each side 30 second calf stretch each side 30 second hamstring stretch (box 30”) each side -then- 2 rounds: 10 box step up 20”

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

Comments