WOD Blog

Fri, Sep 4


Tomorrow

9.4.2026


(Check In)
Warm-up
2 sets:
2:00 bike, row, or ski
:20 jumping jacks
10 unweighted good mornings
10 walking lunges
5 push-ups, slow
5 push-ups, fast
10 air squats

5 rounds for time of:
200-meter run
20 air squats
20 push-ups
20 lunges

Every 2:00 for 10 sets:
5 strict pull-ups
30-meter sandbag bearhug carry (50/100 lb)

Accessory
3 sets for quality:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold

Stretching
1 set:
1:00 lacrosse ball foot rool/side
1:00 lacrosse ball shoulder mash/side