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 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