Today's WOD
WOD: Wednesday, October 22nd, 2025
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Deadlift (17 Minutes)
4 Sets
- Sets 1 and 2: 3 Reps each at 85% of 1RM
- Sets 3 and 4: 1 Rep each at 90% of 1RM
*Sets of 3 can be done as touch n’ go or drop singles
*Use a belt for more core assistance
*Make sure you rest between sets
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Workout: 3 Intervals (1 Min Stations / :15s Transition)
- Station 1: Max Power Cleans (135/95)
- Station 2: Max Box Jump Overs (24”/20”)
- Station 3: Max Calorie Row/Bike/Runner/Ski
- Station4: Rest
*3 Total Scores: Reps accumulated across 3 stations for each intv
*Ex: PC + BJO + Cals = score per intv
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Cardio Option: 3 Intervals (1 Min Stations / :15s Transition)
- Station 1: Max Rage Balls (20/15)
- Station 2: Max Box Jump Overs (24”/20”)
- Station 3: Max Calorie Row/Bike/Runner/Ski
- Station4: Rest
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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