WOD Blog

Thu, Mar 19


Today

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3258 days ago)

3.19.2026


(Check In)
Warm-up
4 sets:
:40 bike (easy)
:20 bike (fast)

1 set:
:30 alternating scorpion stretches
:30 alternating elbow-to-instep
:30 shoo-the-turtles
10 squat-to-stands

1 set:
5 deadlifts
5 box step-ups
5 muscle cleans
5 up-downs
5 hang power cleans
5 box jumps
5 power cleans
5 burpee box jump-overs
– Use an empty barbell.

3-4 sets:
2 burpee box jump-overs
2 power clean
:30 bike
– Build in load to just under your first working set.

Workout
9-15-21-15-9 reps for time of:
Burpee box jump-overs (20/24 in)
Power cleans (95/135 lb)
– Complete 20/30 calories on the air bike after each round.

Intended Stimulus
22:00-28:00.
Long grind; maintain consistent pacing.
10+ burpees per minute.
Quick power clean singles with minimal breaks.
Bike in 3:00 or less.