WOD Blog

Mon, Apr 6


Today

4.6.2026


(Check In)
Warm-up
On a 10:00 clock:
:30 row, bike, or ski
5 scap pull-ups
5 kettlebell swings (light)
5 kip swings
5 kettlebell strict presses/arm (light)
5 wall squats

3 sets:
200-meter run
5 pull-ups
5 deadlifts
– Build in load.
– Rest as needed between sets.

Workout
For time:
800-meter run
80 pull-ups
80 deadlifts (95/135 lb)
800-meter run
– Partition the pull-up and deadlift reps any way.

Strength
EMOM 10:
3 touch-and-go push presses

Skill
3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold

Stretching
3 sets:
1:00 banded hamstring stretch/leg
:30 cat/cow stretch