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lifting wod, 22 feb 2026

9.45min warm up (elliptical) 1mi

3 sets db row, 3x10 @ 15

incline db press, 3x10 @ 12.5

1 arm db curl, standing, 3x8 @ 15

standing band twist, 2x8 each side

lat pulldown, 2x12 @ 55

cable rope triceps pulldown, 2x12 @ 20#

cable face pull, 2x12 @ 20

lifting wod, 8 feb 2026

14.30min warm up (elliptical), 1.5mi

3 sets db row, 3x10 @ 12.5#, 1x10 @ 15

incline db press, 2x10 @ 10#, 2x10 @ 12.5

1 arm db curl, standing, 3x8 @ 12.5#, 1x8 @ 15

standing band twist, 2x8 each side

lat pulldown, 3x12 @55, 1x10 @ 55

cable rope triceps pulldown, 2x12 @ 20#, 1x10 @ 20

cable face pull, 1x12 @ 15, 2x12 @ 20 (use the shorter rope!!!)

15min warm up (elliptical)

standing band twist, 2x8 each side

3 sets db row, 3x10 @ 12.5#

incline db press, 2x10 @ 10#, 1x10 @ 12.5

1 arm db curl, sitting, 3x8 @ 12.5#

lat pulldown, 3x12 @55

cable rope triceps pulldown, 2x12 @ 20#

cable face pull, 1x12 @ 15, 1x12 @ 20

upper body lift wod, 1 feb 26

8min warm up (elliptical)

standing band twist, 2x8 each side

4 sets db row, 2x10 @ 12.5#, 2x8 @ 15#

incline db press, 2x10 @ 10#, 2x10 @ 12.5

1 arm db curl, sitting, 2x8 @ 12.5#, 1x8 @ 15#

lat pulldown, 2x10@55, 2x10 @ 70# (shoulder feels weirdly crinkly, keep it light)

cable rope triceps pulldown, 1x12 @ 20#, 1x10 @ 25# (HARD)

cable face pull, 2x12 @ 20

#lifting wod