WOD Blog

Thu, Oct 2 2025

Gymversary: William(2)
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

10.2.2025


(Check In)
Warm-up
8 mins
* 1 minute Walk/Jog/Run
3 D-ball cleans light weight (per side) (or Dumbbell Snatches)
PVC Good Morning
PVC Around the world
PVC Pass Throughs

* Walk the first round
Jog the 2nd round
Run if you can 3rd Round

Metcon

18 Min Amrap
200m Run or 400m Bike Erg or 15/12 calorie Echo Bike
12 D-ball Cleans to Shoulder 6/6 (or 12 alternating dumbbell snatches)
8 Dumbbell Deadlifts


Accessory
Mobility
Couch stretch
Banded Hamstring stretch
Banded Lat Pull down