WOD Blog

Mon, Feb 23


Today

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3234 days ago)

2.23.2026


(Check In)
Warm-up
1 set:
5 inchworms + 1 push-up
20 high knees
100-meter run

1 set:
10 alternating Spiderman stretches
20 butt kickers
100-meter run

1 set:
:15 Samson stretch/leg
:15 squat hold
100-meter run

1 set:
:30 plank-ups
– Rest :10
:30 burpees

3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
– Rest 1:00-1:30 between sets.

EMOM 5:
:10-:20 handstand hold practice
– Rest the remainder of the minute.

1 set:
100-meter run
5-10 pull-ups
:20 cumulative handstand hold
– Use workout variations.

Workout
2 sets:

AMRAP 3:
100-m run
10 pull-ups

Right into …

AMRAP 3:
Handstand hold against the wall

– Rest 2:00 between sets.
– Every second of the handstand hold is a rep.

Core Conditioning
AMRAP 8:
15 GHD sit-ups
:30 plank hold (forearms)

Stretching
Accumulate:
30 reach, roll, and lifts