WOD 12292025

Workout of the Day
Dec 28, 2025
1 min read

A. (For warm up)

5:00 clock:

0:00-1:00: max box step up 20”

1:00-2:00: max low plank

2:00-3:00: max reverse lunges

3:00-4:00: max hop overs

4:00-5:00: max air squats

B. (3 sets)

20 ring rows

C. (3 sets)

15 dbell single arm bent over row each side

D. (3 sets)

10 renegade rows

E. (18:00 clock)

0:00-6:00:

Every 2:00:

20 toes to bar

100 double unders

6:00-12:00:

Every 2:00:

15 wall balls

20 box jump step down 25/20”

12:00-18:00:

Every 2:00:

10 burpee over dbell

30 dbell over shoulder reverse lunges 95/65lb

F. Static stretches

Recent Posts

See All

WOD 08242026

A. (For warm up) 3 rounds: 12 backwards arm circles 10 alternating single leg reach downs 8 ring rows 6 ab mat pike push ups B. (3 rounds) 6 snatch deadlifts 225/155lb 6 strict chest to bar pull ups C

WOD 08222026

A. (For warm up) 20 backwards arm circles 20 alternating arm raises 20 second row 20 PVC overhead squats 20 calf raises 20 second row 20 hang snatch pulls 45/35lb 20 second overhead squat hold 20 seco

WOD 08212026

A. (For warm up) 1:00 barbell tricep smash each side 1:00 bicep stretch 1:00 chest/ shoulder stretch 1:00 saddle 20 second wrist flexion (10/10) 20 second lateral neck flexion (10/10) 20 behind neck t

Comments