WOD Blog

Fri, Aug 7


Today

Gymversary: Kenneth(11) & Morgan,(1)

8.7.2026


(Check In)
Warm-up
1 set:
1:30 run, bike, or row, easy
10 scap push-ups
10 banded pull -aparts
10 banded pass-throughs

1 set:
:45run, bike, or row, easy
:45 run, bike, or row, moderate
20 piked shoulder taps
10 push-ups
10 medicine ball deadlifts

1 set:
:30 run, bike, or row, easy
1:00 run, bike, or row, hard
10 jumping ring dips
10 hang med-ball cleans

Workout
3 sets:
5 medicine ball cleans
5 ring dips
– Rest as needed between sets.

5 rounds for time:
30 med-ball cleans (14/20 lb)
20 ring dips

Strength
3 x 100-meter rounds of each:
Sandbag bear-hug carry (70/100 lb)
Overhead plate carry (35/45 lb)
Backward sled drag (45/90 lb)

Stretching
Accumulate:
2:00 pec stretch
1:00 tricep stretch/side
1:00 foam roll quads