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5/12 WOD

May 11, 2022
1 min read

AMRAP 20 Minutes

5 Strict Pull-ups

10 Hand Release Push-ups

20 Step-ups (24/20)

Every 2 Minutes – 8 Burpees (starting at 2:00)


5 Rounds - 3 Minutes Per Round

10 Dumbbell Bench Press

12 Band Tricep Pulldown

10/10 Side Plank Hip Touches

 
 
 

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Friday 10/23/26

Warm-Up — 2 rounds - 400m easy run - 10 alternating med-ball chest passes - 6 inchworms - 10 air squats - 10 band pull-aparts - 80-ft farmer carry - :25 Reverse Plank TEAM WOD Teams of 2 — 4 Stations

 
 
 
Thursday 10/22/26

Mobility Warm-Up —2 rounds: - 6 World's Greatest Stretch/side - 8 90/90 switches - 8 KB halos total - 8 adductor rock-backs - 6 thoracic rotations/side Strength — 3 quality rounds-16 min 1. DB Lateral

 
 
 
Wednesday 10/21/26

Warm-Up —2 rounds: - 100m easy jog - 8 clean-grip good mornings with PVC - 8 front-rack elbow rotations - 6 ankle rocks/side - 8 pogo jumps - 6 squat-to-stands Barbell review: - 3 Clean Deadlifts to K

 
 
 

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