WOD Blog

Tue, Apr 28


Today

4.28.2026


(Check In)
Warm-up
1 set:
3:00 run, row, bike, or ski

3 sets:
:30 wide-grip banded pull-downs
:30 PVC pass-throughs
:30 PVC shoulder presses
:30 alternating Spiderman stretch

1 set:
10 handstand shoulder taps (stomach-to-wall)
5 push-ups to down dog
10 handstand hip taps (back-to-wall)
20 air squats
2:00 handstand walk practice

2 sets:
200-meter jog
Handstand walk (15 ft) / Bear Crawl
10 alternating walking lunges

AMRAP 20:
400-meter run
Handstand walk (50 ft) / Bear Crawl
50 walking lunges

3 sets:
10 skin-the-cats (on rings)
:30 plank hold (on hands)
10 strict pull-ups
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.

3 rounds for completion:
100-meter sandbag bear-hug carry (70/100 lb)
100-meter overhead plate carry (35/45 lb)
100-meter backward sled drag (45/90 lb)

Stretching
1 set:
1:00 standing calf stretch
1:00 seated forward fold