WOD Blog

Thu, Jun 15 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

6.15.2023


(Check In)
Run
5 Min @ easy Pace, 4 Min at Mod Pace
4 Min @ easy Pace, 4 Min at Mod Pace
4 Min @ easy Pace, 3 Min at Fast Pace
3 Min @ easy Pace, 3 Min at Fast Pace
3 Min @ easy Pace, 2 Min at Faster Pace
2 Min @ easy Pace, 2 Min at Faster Pace
2 Min @ easy Pace, 1 Min at Fastest Pace
1 Min @ easy Pace, 1 Min at Fastest Pace

or

Bike Erg
Run
5 Min @ 75 RPM, 4 Min at 80-85 RPM
4 Min @ 75 RPM,, 4 Min at 85 RPM
4 Min @ 75 RPM,, 3 Min at 85-90 RPM
3 Min @ 75 RPM,, 3 Min at 90 RPM
3 Min @ 75 RPM, 2 Min at 90-95 RPM
2 Min @ 75 RPM, 2 Min at 95 RPM
2 Min @ 75 RPM, 1 Min at 95-100 RPM
1 Min @ 75 RPM, 1 Min at 100 RPM