WOD Blog

Thu, Oct 30 2025

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

10.30.2025


(Check In)
Warm-up
1:00 Row
5 PVC Pass Throughs/Around World right/left
5 PVC Air Squats
5 PVC Good Mornings
1:00 Row
-Then…-
3 Rounds
5 Floor Plate Press
5 Dead Bugs right/left
5 Mountain Climbers right/left

Workout
Score Rounds and Reps
16:00 AMRAP
12/10 Calorie Row
10 Elevated Push Ups
12/10 Cal Row
8 Kettlebell Marches (left + right = 1)
12/10 Calorie Row
6 Split Stance RDLs

Scoring: Rounds + Reps

Kettlebell Marches: hold the kettlebell in a goblet hold, and perform slow and controlled high knee marches. Keep core tight.


Acccessory
Cool Down - 2:00 Walk
1:00 Standing Quad/Hamstring/Calf Stretch (each)
Child's Pose center/right/left
Cat Cow