WOD 12082025

Workout of the Day
Dec 7, 2025
1 min read

A. (For warm up)

3 rounds:

10 push ups

12 box step up

3 rounds:

5 strict shoulder press

7 reverse sit ups

B. (6:00 cap)

12-9-6

Dbell Push press (dbell each hand)

(50’) walking lunge

C. (25:00 clock)

Minute 1: 3 dbell push press (dbell each hand)

Minute 2: 6 burpee over & back

Minute 3: 120 mountain climbers

Minute 4: 24 dbell reverse lunges

Minute 5: rest

(+2 burpees each round)

(Pick push press load for strength or double repetitions)

D. (8:00 clock)

Minute 1: max pike push ups

Minute 2: rest

E. Static stretches

Recent Posts

See All

WOD 09042026

A. (For warm up) 1:00 pigeon each side 10 ankle rockers each side 10 90/90s (hip int. Ext. rotations) 1:00 wall sit 1:00 chest/ shoulder stretch -then- 2 rounds: 15 assisted close stance air squats 30

WOD 09032026

A. (For warm up) 30 running high knees 30 running butt kicks 30 leg sweeps 30 backwards arm circles -then- 2 rounds: 10 knee push ups 15 air squats 20 second max: mountain climbers B. (14:00 clock) Ev

WOD 09022026

A. (For warm up) 2 rounds: 12 bent over glute 10 box dips with 3 second negative 8 glute kick backs each side 6 dbell bent over rows with 2 second hold 40 second max: calf raise with 2 second pause B.

Comments