WOD Blog

Tue, Apr 7


Today

4.7.2026


(Check In)
Warm-up
2 sets:
1:00 row, bike, or ski
10 alternating Spiderman stretches
10 leg swings/leg (across body)

1 set:
10 push-ups to downward dog
:30 mountain climbers
:30 jump rope

1 set:
10 inchworms
:30 plank hold
:30 jump rope

1 set:
5 wall walks halfway up the wall
:30 up-downs
:30 jump rope

1 set:
3 wall walks
:30 burpees
:30 jump rope
– Use workout variations.

Workout
AMRAP 15:
3 wall walks
15 burpees
60 double-unders

Strength
For time:
800-meter sled drag

Stretching
1 set:
1:00 couch stretch/side
1:00 calf stretch/side