WOD Blog

Mon, Mar 16


Today

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3255 days ago)

3.16.2026


(Check In)
Warm-up
3 sets:
:40 row, easy pace
:20 row, fast pace
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses

1 set:
10 front squats (empty barbell)
10 false grip ring rows
10 ring dips
10 push presses
10 low-ring transitions
10 thrusters
10 kip swings on the high rings

3 sets:
1-2 pull-ups + ring dips
3 thrusters
– Use workout variations.

AMRAP 25:
3 pull-ups + ring dips
8 thrusters (75/115 lb)
17-calorie row

Stimulus & Goals
6-10 rounds.
Thrusters in :45-1:00.
pull-ups + ring dips in :30-:45.
Row in 2:00 or less

Accessory - I
5 sets for load:
10 close-grip bench presses

Stretching
1 set:
1:00 banded shoulder stretch/arm
1:00 child’s pose