WOD Blog

Mon, Mar 23


Today

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3262 days ago)

3.23.2026


(Check In)
Warm-up
2 sets:
30 jumping jacks
10 alternating Spiderman stretches
10 push-ups to downward dog
10 PVC pass-throughs

1 set:
1:00 bike, easy
:30 ring rows
:30 hang from the pull-up bar

1 set:
1:00 bike, moderate
:30 jumping pull-ups
:30 up-downs

1 set:
1:00 bike, moderate
:30 kipping pull-ups
:30 burpees

1 set:
1:00 bike, workout pace
5-10 pull-ups

Stamina I
Every 2:00 for 10 sets:
12/15-calorie bike

Strength II
Shoulder press
2-2-2-2-2+

Skill I
3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold

Stretching
Accumulate:
1:00 banded shoulder stretch/side