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 06242026

A. (For warm up) 30 second bicep stretch each side 30 second pigeon each side 30 second calf stretch each side -then- 2 rounds: 20 calf raises 15 second max: hollow up 10 hollow rocks B. (5:00 cap) 3

WOD 06232026

A. (For warm up) 20 Spider-Man lunges 20 backwards arm circles 20 alternating arm raises each side 20 box dips 20 dbell single arm upright row each side 25/15lb 20 dbell single leg deadlift (10/10) B.

WOD 06222026

A. (For warm up) 1:00 thoracic stretch 1:00 bicycle crunches 10 elbows out dbell push press 1:00 high plank 1:00 light dbell bent over row 10 elbows out dbell push press B. (6:00 cap) 3 rounds: 30 sec

Comments