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1/10 WOD

In Teams of 2


30 Minute Clock


Partner A On Minutes 0 - 4 - 8 - 12 - 16 - 20 - 24 - 28

Parter B On Minutes 2 - 6 - 10 - 14 - 18 - 22 - 26 - 30


4 Devil's Press

4 Dumbbell Clean Clean & Jerks

4 Dumbbell Push Press

Max Cal Row


 
 
 

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Thursday 11/6/25

— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10

 
 
 
Wednesday 11/5/25

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️ Warm-Up (10 min) 10 Banded Pass-Throughs 10 banded face pulls 10 jumping jacks 10 arm circles 10 push-ups Then: 2x5 Push Press Barbell Only -focus on bar speed

 
 
 
Tuesday 11/4/25

TUESDAY — 3RM Sumo Deadlift Day ⚡️🦵 Warm-Up (10 min) 10 Banded Good Mornings 10 Hip Circles & Kick Backs (5/side) 10 Walking Lunges 4 Inchworm Then: 2x5 Sumo Deadlift - Barbell Only -Focus on bracing

 
 
 

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