WOD Blog

Wed, Jul 5 2023

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

7.5.2023


(Check In)
Warm up
3 min
25-second Jump Rope
5-second Transition
25-second Up Downs
5-second Transition


2. Workout Prep

2 sets
15-second Assault or Echo Bike (at workout pace)
15-second Rest

Workout
Workout
American Flag on the Moon


15 Rounds
30 secs on/30 secs off
Max Calorie Echo Bike


Modified
Adjust to Bike Erg or Row

Target number of Calories each set: 10/8+
Minimum number of Calories before scaling: 6/5

Skills and Drills
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.

Mobility
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)