WOD Blog

Mon, Oct 27 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

10.27.2025


(Check In)
Warm-up
6-8 mins
1 min Bike Erg or Air Bike
10 Deadbugs
8 Alternating V-ups
5 Dball or Wall Ball Deadlifts (On the last rep, hold ball for :15)
6 Strict Dumbbell Shoulder Press


Workout

16:00 AMRAP
1:00 Sandbag or Dball bear hug hold (sub double dumbbell front rack hold, if needed)
15/12 calorie Echo Bike
8 Alternating V-ups
6 Strict Dumbbell Shoulder Press

If there is room, you may walk with the 1:00 carry or stay still
The goal is to complete 4-6 Rounds


Acccessory
Cool Down
Walk 2-3 minutes

Mobility
1:00 (each)
Banded lat pull down
Standing Calf Stretch
Child's Pose