WOD Blog

Thu, Aug 6


Today

8.6.2026Row Challenge

8.6.2026


(Check In)
Warm-up
1 set:
5 inchworm + 1 push-up/each
10 alternating spiderman stretch
15 ring rows
200-m row (easy)

1 set:
5 dive-bomber push-ups
10 alternating scorpion stretch
3-5 strict pull-ups
200-m row (moderate)

1 set:
5 shoulder press
5 push press
5 push jerk
5 kipping pull-ups
200-m row (hard)

2-3 sets:
7 kipping pull-ups
7 push jerks
– Build in load to workout weight.

Community Cup Event 1
For time:
1,000-meter row
then…
5 rounds of:
25 pull-ups
7 push jerks (85/135 lb)

Accessory
5 sets:
15 GHD sit-ups
:30 rest
20 banded good mornings
:30 rest

Stretching
Accumulate:
2:00 couch/leg
2:00 foam roll quads