WOD Blog
 | Tue, Oct 20
Today | |
| Strength Accessory Tue Oct 20 2026 | Back Squats Tue Oct 20 2026 | Sea Trials |
Strength Accessory Tue Oct 20 2026
(No Results Tracked)
2 sets
5 tempo cossack squats (3 sec up/3 sec down)
5 chinups
| Jessica D | 5:30pm... 3 2 1 GO! | | Blake S | 5:30pm... 3 2 1 GO! | | Belamy | 5:30pm... 3 2 1 GO! |
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Back Squats Tue Oct 20 2026
(Weight)
5@75%
3@85%
1+@95%
2X10@58%
| Jessica D | 5:30pm... 3 2 1 GO! | | Blake S | 5:30pm... 3 2 1 GO! | | Belamy | 5:30pm... 3 2 1 GO! |
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Sea Trials
(Rounds)
3 x 4:00 AMRAP:
Buy-In: 400m run (25/20cal bike, 500/450m row)
Max Rounds in Remaining Time:
8 front squats 155/105 105/75
8 burpee pullups
rest 2:00 between amraps
pick up where you left off
Score: Total Rounds + Reps
| Jessica D | 5:30pm... 3 2 1 GO! | | Blake S | 5:30pm... 3 2 1 GO! | | Belamy | 5:30pm... 3 2 1 GO! |
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The 4-1-1
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