WOD Blog

Thu, Mar 12


Today

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3251 days ago)

3.12.2026


(Check In)
Warm-up
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound
5 box jumps

Workout
For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run

Stimulus & Goals
12:00-18:00.
Moderate time domain pyramid-style workout.
Run efforts in 2:00 or less.
3+ wall walks per minute.
Toes-to-bars in 3:00 or less.

Accessory - I
3 sets:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold

Stretching
1 set:
1:00 pigeon pose/leg
:30 calf stretch/leg