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 04162026

A. (For warm up) 50 seal jacks 50 ice skaters 50 jump squats (from box) -then- 3 rounds: 100m jog 70 flutter kicks B. (8:00 cap) 3 sets: 10/10 front rack split squats (Pick load for strength) C. (27:0

WOD 04152026

A. (For warm up) 1:00 box dip hold 1:00 pigeon each side -then- 2 rounds: 10 air squats to box 20 second max renegade row 30 second elevated plank hold B. (8:00 clock) Every 2:00: 6 dbell shoulder pre

WOD 04142026

A. (For warm up) 10 box step up 20” 15 split squats (no weight) 20 walking lunges 25 single leg glute bridge with pause each side 2:00 wall sit 15 push ups on knees 10 box step up B. (3 rounds) 15 pus

Comments