WOD Blog

Thu, Oct 23 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3206 days ago)

10.23.2025


(Check In)
Warm-up
4 sets
Assault bike
:20 work/:10 sec rest
-Into-
2 rounds
10 PVC good morning
10 pass throughs
10 around the world
5 Kbell swings
5 Ground to Overhead with plate



Metcon
Score Rounds and Reps
15 min Amrap
12/10 cal on Assault Bike
12 G2OH with plate
10/8 Cal on Assault Bike
8 Kbell swings

-Moderate pacing in all rounds. Calories should be finished in about 1 min. Chose a plate weight that you can go unbroken.

-You may go a little heavier on the kettlebell but I still want them to be unbroken. If you have shoulder problems you may swing to chest level.


Cooldown
2:00 Walk

1:00 (each)
Banded Distraction
Twisted cross
Kneeling lat stretch