WOD Blog

Fri, Mar 13

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Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3251 days ago)

3.13.2026

(Check In)
Warm-up
2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks

2 sets:
10 reverse lunges
2-5 strict pull-ups
30 skier jacks

1 set:
8 box step-ups
4 pulls
20 mountain climbers

1 set:
8 box jumps
1 rope climb
10 up-downs

AMRAP 8:
8 box jumps (20/24 in)
1 rope climb

Workout
For time:
1600-meter Bike Erg
Bear Crawl (150 ft)
30 Russian kettlebell swings (53/70 lb)
1600-meter Bike Erg
30 strict handstand push-ups
30 Russian kettlebell swings
1000-meter Bike Erg
30 hand-release push-ups
30 Russian kettlebell swings

14:00-22:00.
Expect this effort to challenge upper-body stamina in a fatigued state.
Complete the 1600-meter bike erg in 5:30 or faster.
Moderate-to-heavy kettlebell; 2 sets or less.
Strict handstand push-ups, and hand-release push-ups in 3:00 or less.

Strength II
Shoulder press
4-4-4-4-4+

Stretching
1 set:
1:00 elevated pigeon pose/side (on box if needed)
:30 forearm stretch on wall/side