WOD Blog

Mon, Jun 29


Tomorrow

6.29.2026


(Check In)
Warm-up
EMOM 8:
Min. 1 | bike, row, ski, or run
Min. 2 | 5 left-arm dumbbell windmills + 5 presses
Min. 3 | 5 right-arm dumbbell windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats

1 set:
:30 jumping jacks
5 front squats
5 push presses
5 thrusters
:30 mountain climbers

1 set:
1:00 bike, row, ski, or run (moderate to fast pace)
10 thrusters
10 bar-facing burpees
– Use workout load and variations.

OMAR
For time:
10 thrusters (65/95 lb)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

Strength
Back squat
2-2-2-2-2+

Stretching
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats