WOD 12182025

Workout of the Day
13 minutes ago
1 min read

A. (For warm up)

6:00 clock:

0:00-2:00:

Light bike

(Legs only first minute; both on second minute)

2:00-4:00:

15 assisted cossack squats each side

For remainder: assisted air squat hold

4:00-6:00:

25 med ball front squat 20/14lb

25 push press wall balls

B. (As many rounds as possible in 5:00)

5 front squats 135/95lb (from rack)

3 shuttle runs (50’)

C. (15:00 clock)

Establish 1RM: front squat

D. (Every minute for 10:00)

10 wall balls 20/14lb

10 push ups

E. Static stretches

Recent Posts

See All

WOD 12172025

A. (For warm up) 1:00 lacrosse ball (foot) each side 25 calf raise 25 tib raises 1:00 low plank 25 cal ski 25 calf raise off bumper 10 single leg deadlift 25/15lb each side B. “Partner” (For time) Par

WOD 12162025

A. (For warm up) 21-15-9 Toe squats V-ups Ring rows B. (9:00 cap) 15 front squats 155/105lb 15 toes to rings 12 hang power cleans 15 toes to rings 9 hang squat cleans 15 toes to rings C. “Nasty Girls”

WOD 12152025

A. (For warm up) 50’ butt kick grab 25 split squats each side 100 jumping jacks 25 single arm Arnold press each side 25/15lb 150’ walking lunge 25/18 cal bike B. (Every minute for 9:00) 0:00-3:00: 5 s

Comments