WOD Blog

Fri, Oct 3 2025

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

10.3.2025


(Check In)
Warm-up
5 minutes
:20 SKi or Row
:20 Sec bottom of squat hold
5 Upward to down dog
Then 2 Rounds
5 Ring Rows
10 Push ups
10 Air squats

Metcon

20 Min AMRAP
Team of 2
P-1
Max Cal on Ski or Row
P-2
2 Rounds
5/3 Strict Pull-ups or Ring Rows
10/8 Hand Release Push Ups
15/12 Air Squats


Accessory
Cool Down
2 minute bike

Mobility
Foam Roll
Quads
Lats
Mid back