WOD Blog

Fri, Feb 27


Today

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3238 days ago)

3.27.2026


(Check In)
Warm-up
3 sets:
Row, ski, or air bike
:30 easy pace
:20 moderate pace
:10 fast pace
– Perform straight through on one machine OR switch after 60 seconds of work.

2 sets:
5 plank to downward dog
10 banded side steps, right
10 banded side steps, left
10 banded passthroughs

2 sets:
:20 jumping jacks
:20 mountain climbers
:20 medicine-ball Russian twists
:20 medicine-ball walking lunges
:20 up-downs
:20 box step-overs
– Hold the medicine ball however you choose during the lunges.

1 set:
10 medicine-ball box step-overs
10 wall-ball shots
10 box jump-overs

Open 26.1
For time:
20 wall-ball shots (14/20 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap 12:00

Strength II
For load:
Back squat
10-8-8-6-6

Stretching
1 set:
1:00 banded shoulder stretch/arm
1:00 pigeon stretch/leg