WOD Blog

Wed, Jun 3

06032026

(Time)
Warm up
2 Steady Rounds
1:00 Slow Pace Bike
10 Good Mornings
10 Side Shuffles
1:00 Moderate Pace Bike
10 Reverse Lunges
1:00 Fast Pace Bike

Skill
10 Minutes
• 100 Zig Zag Flutter Kicks Hands on Floor
• 80 Russian Twists Feet on Floor
• 60 Glute Bridges
• 40 Plank Walk Ups on Knees
• 20 Bent Knee V-Ups
• Hands Elevated Burpees in Remaining Time

Workout
For time:
60/75-calorie row
21 back squats
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Intermediate option:
For time:
45/60-calorie row
21 back squats
45/60-calorie row
15 back squats
45/60-calorie row
9 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
21/30-calorie row
21 back squats
21/30-calorie row
15 back squats
21/30-calorie row
9 back squats

♀ 35-lb barbell
♂ 45-lb barbell