Daily WOD – Oct 10, 2022

Andrew cruising through his run!

Workout of the Day

Shoulder Press 5-3-3-2-1-1-1

Then complete 4 rounds of 20 seconds of work, 10 seconds of rest at the following stations:

  • Shoulder presses (40% 1RM)
  • Speed step single unders
  • Push up hover hold

WOD Notes: Aim to start the set of 5 presses around 65% of your 1RM. The first single should be around 90%. For the cash out, you’ll complete all 4 rounds at 1 station before moving to the next station. The speed step single unders are a great way to practice the fast wrist flick needed for double unders. Stay relaxed and see how fast you can go! Competitive athletes can generally hit 80 in 20 seconds!


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