WOD Blog

Thu, Feb 19


Today

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3230 days ago)

2.19.2026


(Check In)
Warm-up
3 sets:
1:00 row, bike, or ski
10 alternating Spiderman stretches
10 leg swings/leg (across body)
10 alternating Cossack squats
20 jumping jacks
20 mountain climbers

Workout
For distance:
30:00 on any machine

Strength II
For load:
Back squat
1-1-1-1-1-1-1
– The final set should be the heaviest.

Accessory - I
5 sets:
:40 strict handstand push-ups
Rest :20
:40 alternating dumbbell renegade rows
Rest :20

Stretching
1 round:
1:00 banded hamstring stretch/leg
1:00 seated straddle stretch
1:00 pigeon stretch/side