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2/28 WOD

Warm-up for the following:


Buy-in - 100 Cal Row

10 Rounds - For Time

9 Deadlifts (95/75)

6 Push Press

3 Front Squats

Buyout - 100 Alternating Leg Raises


Then


Alternating


4x8 - Tate Press

4x15 - Lateral Delt Fly

 
 
 

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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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