WOD Blog

Thu, Apr 16


Today

4.16.2026


(Check In)
Warm-up
2 sets:
200-meter run (easy pace)
8 inchworm + push-ups
10 kip swings
10 scap pull-ups
10 push-ups from the knees

1 set:
200-meter run (moderate to workout pace)
5 pull-ups
10 deadlifts (empty barbell)
5 hand-release push-ups

4 sets:
5 deadlifts
– Build to workout weight.

Workout
Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest

Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest

Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest

Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest

Night Stalkers
269 box step-ups (20/20 in)

– 1.5 x bodyweight deadlifts.
– Perform the full workout with a 14/20-lb weight vest.

Midline
AMRAP 10:
20 seated leg raises (6-in off ground)
20 weighted glute bridges (35/45 lb)
20 dumbbell side bends/side (35/50 lb)

Stretching
1 set:
1:00 child’s pose
1:00 pigeon stretch/side