WOD Blog

Fri, Mar 20


Today

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3259 days ago)

3.20.2026


(Min Reps)
Warm-up
2 sets:
1:00 bike, row, or ski
10 alternating Spiderman stretches
10 alternating scorpion stretches
5 push-ups to downward dog
10 alternating plank reach-throughs

3 sets:
10 sit-ups
:30 hang from the pull-up bar
1 shuttle run

1 set:
10 hanging knee raises to waist height
5 single-arm ring rows/arm
1 shuttle run

1 set:
10 hanging leg raises to chest height
5 ring rows
1 shuttle run

2 sets:
6 toes-to-bars
3 shuttle runs
5 strict pull-ups
– Rest :30-1:00 between sets.
– 1 shuttle run is 25 ft down and back.

Workout
2 rounds for time:
10 shuttle runs
35 toes-to-bars
10 shuttle runs
25 strict pull-ups
10 shuttle runs
– 1 shuttle run is 25 ft out and back.

Strength Workout #2
AMRAP 15:
5 back squats (135/205 lb)
200-meter run

Accessory - I
4 sets:
15 weighted GHD hip extensions
:30 weighted GHD hip extension hold
– Rest 2:00 between sets.

Stretching
1 set:
1:00 banded hamstring stretch/leg
:30 cat/cow stretch
:30 standing calf stretch/leg