WOD 12092024

Workout of the Day

Dec 8, 2024

1 min read

A. Dynamic Stretches

B. (For Strength/ Technique)

Shoulder press

5-5-5

3-3-3

(If no access to heavy weights: double repetitions)

C. (5 rounds)

2:00 clock:

15 sprawls

2:00 clock:

Max:

1st round: pike push ups

2nd round: Dbell push press

3rd round: push ups

4th round: box dips

5th round: elevated plank taps

D. Static stretches

Recent Posts

See All

WOD 10072026

A. (For warm up) 20 alternating arm raises each side 20 thoracic extensions (wall) 20 second calf stretch each side 20 calf raises with pause 20 dbell upright row 25/15lb 20 dbell single arm strict pr

WOD 10062026

A. (For warm up) 20 leg sweeps 20 bent over glute 20 hip openers 20 leg swings each side 1:00 wall sit 1:00 bicycle crunches 1:00 box dip hold B. (4:00 clock) Every 2:00: 6 dbell hang clean 5 dbell po

WOD 10052026

A. (For warm up) 20 backwards arm circles 18 alternating arm raises 16 sky touches 14 wall slides 12 single leg reach down each side 10 caterpillars B. (4:00 AMRAP) 5 dbell strict press 100m run 15 li

Comments