WOD Blog

Thu, Oct 17 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

10.17.2024


(Check In)
Choose one of the following

Option 1 - Run
8x 200m or 50 Sec at RPE3-4, 10 Sec Fast Surge
-Rest 2 Min-
8x 200m or 50 Sec at RPE3-4, 10 Sec Fast Surge
-Rest 2 Min-

2 Sets
400m at RPE7
-Rest 2 Min-
200m at RPE8
*Rest 2 Min between sets.

Option 2(Any Machine)

8x 50 Sec at RPE3-4, 10 Sec Surge at RPE8
-Rest 90 Sec-
8x 50 Sec at RPE3-4, 10 Sec Surge at RPE8
-Rest 90 Sec-

2 Sets
1:45 at RPE7
-Rest 1 Min-
45 sec at RPE8
*Rest 2 Min between sets.

Option 3
45-60 Minute AMRAP (Zone 2 Pace)
3,000m Bike Erg
100ft Dual Kettlebell Overhead Carry (2x53/2x35)
30 GHD Russian Twists (per side)