WOD Blog

Wed, Sep 2


Today

9.2.2026


(Check In)
Warm-up
2 sets:
1:00 row
8 inchworm + push-ups
12 alternating box step-ups
16 air squats

2 sets:
1:00 row
10 strict presses (35/45 lb)
10 sumo deadlift high pulls
10 box jumps
10 wall-ball shots
10 sumo deadlift high pulls (55/75 lb)
10 push presses (55/75 lb)

Fight Gone Bad
3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

Strength
For time:
400-meter sled drag (25/45 lb)
400-meter sled push

Accessory
Accumulate:
3:00 L-sit hold

Stretching
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot