WOD Blog

Thu, Apr 9


Today

4.9.2026


(Check In)
Warm-up
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks

1 set:
200-meter run
10 broad jumps
20 air squats

1 set:
200-meter run
10 box step-ups (20/24 in)
15 med-ball thrusters (14/20 lb)

1 set:
200-meter run
10 box jumps
10 wall-ball shots
– Use workout variations.

Workout
Kelly
5 rounds for time of:
400-meter run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)

Strength II
On a 20:00 clock:
Build to a 1-rep-max shoulder press

Accessory - I
4 sets:
Farmers carry (100 ft)
25 GHD sit-ups
– Rest 1:00-2:00 between sets.

Stretching
1 set:
100-meter cooldown walk
1:00 Samson stretch/side
1:00 elevated pigeon stretch/side