WOD Blog

Thu, Jun 25


Tomorrow

6.25.2026


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

2 sets:
10 dip, drive, and shrug (empty barbell)
2-5 strict pull-ups
30 skier jacks

1 set:
10 front squats
4 pull-to-stands
200-meter jog

1 set:
10 hang squat cleans
1 rope climb
200-meter jog

3 sets:
5 hang squat cleans
1 rope climb
– Rest :30 between sets.

For time:
15-12-9
Hang squat cleans (105/155 lb)
5-4-3
Rope climbs (15/15 ft)

Every 3:00 for 10 rounds:
10 dumbbell push presses (35/50 lb)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.

Stretching
1 set:
5:00 easy jog or machine of choice
1:00 pigeon stretch/side