WOD Blog

Thu, Sep 3


Today

9.3.2026


(Check In)
Warm-up
1 set:
50 mountain climbers
10 Kang squats
10 Cossack squats
10 scorpions
10 leg swings/leg
200-meter run

1 set:
50 mountain climbers
10 Samson stretches
10 plate counterbalance squats
10 burpees
10 single-arm Russian kettlebell swings/arm

3 sets:
3 burpee pull-ups
3 kettlebell swings
– Build to workout load.
– Use workout variations.

AMRAP 10:
50 burpee pull-ups
75 kettlebell swings (35/53 lb)
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.

Accessory
5 sets for load:
10 close-grip bench presses

Stretching
1 set:
1:00 child’s pose