WOD Blog

Tue, Aug 4


Today

Gymversary: Philip(11) & Jimmy(11) & Richard(11)

8.4.2026


(Check In)
Warm-up
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks

1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers

1 set:
10 unweighted good mornings
20 overhead walking lunges (empty barbell)
:30 up-downs

3 sets:
200-meter run
5-7 overhead squats
– Build to workout load.

Workout
3 rounds for time:
800-meter run
15 overhead squats (105/155 lb)

Skill I
EMOM 8:
2 dumbbell overhead squats/arm

Rest 1:00

EMOM 8:
1 dumbbell Turkish get-ups/arm

Stretching
Accumulate:
1:00 banded shoulder stretch/arm