WOD Blog

Mon, Apr 20


Today

4.20.2026


(Check In)
Warm-up
3 sets:
10 alternating Samson stretch lunges
10 PVC overhead squats (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups (full range of motion)
10 strict ring dips (full range of motion)

1 set:
2 x :30 row | Chest and torso upright.
2 x :30 row | Hold the end of the stroke for :01.
2 x :30 row | Return the arms before the knees bend.
2 x :30 | Speed up the cadence, but still extend the arms before the knees bend.

2 sets:
150-meter row, holding a pace of 1:45-2:30/500 meters
1:00 rest

2K Row
For time:
2,000-meter row

Strength
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.

Accessory
8 sets for total reps:
:20 GHD sit-ups
:10 rest

Stretching
1 set:
2:00 recovery bike or walk
:30 pigeon stretch/side
1:00 child’s pose