WOD Blog

Mon, Jan 19

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

1.19.2026


(Check In)
1. Movement Prep/Activation
Perform each drill for 10m
1. Toes out walk
2. Toes in walk
3. Heels walk
4. Toes walk
5. Outside Foot walk
6. Inside Foot walk
7. 50m hash marks (fast feet) forwards & backwards
8. 30m (20m speed up, 10m to slow down)
9. 45m (35m speed up, 10m to slow down)
10. 60m (50m speed up, 10m to slow down)
-Then-
2 Sets
5 Banded Pull Up
5 Hand Release Push Up

-Then-

Warm up to workout movements.

2. Workout Prep
1 Set (at workout pace)
100m Run
2 Strict Pull Up
4 Push Up

Workout
4 Rounds
400m Run
12 Strict Pull Ups
24 Push Ups

3-4 Sets
10 Barbell Roll Out
10-15 V-Up
20 Mountain Climbers (cross body)
*Rest as needed between sets.