WOD Blog

Wed, Apr 15

Today

4.15.2026

(Check In)
Warm-up
1 set:
2:00 bike

1 set:
10 alternating Spiderman stretches
5 wall-facing squats
10 PVC pass-throughs
5 wall-facing squats
10 PVC behind-the-neck snatch grip presses
5 wall-facing squats
10 PVC around-the-worlds

1 set:
5 snatch deadlifts to mid-thigh
5 snatch pulls
5 muscle snatches
5 overhead squats
5 hang snatches
5 snatches

3 sets:
:30 bike
3 power snatches
– Rest 1:00 between sets.
– Build to workout load.

Workout
For time:
15 power snatches (75/115 lb)
24/30-calorie bike
15 power snatches

Strength III
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.

AMRAP 14:
400/500-meter row
15 kettlebell goblet squats (35/53 lb)
:30 L-sit hold

Stretching
1 round:
5:00 cooldown walk or slow jog
1:00 foam roll upper back
1:00 foam roll glute/side

Shout-Out