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Deload Week

21 Oct Posted by in Just Because | Comments

Hey team,

It’s another deload week, even though it might not feel like it. Remember, deload doesn’t just mean pull back from heavy lifting – ease off the WODs, too. Your body needs a break. Skip the clock watching this week and feel out the movements. Listen to your body and RECOVER! We’ll be back on the weight-smashing and WOD-crushing next week, I promise!

Workout of the Day


400m run



30sec wallballs/30sec rest for 12 rounds (post WOD)


4 Rounds for time:

AbMat Sit-up: 25
OHS: 15
Burpee over Box Jump: 12

RX: 75#/115#, 20″/24″
Zone 3: 55#/95#, 18″/20″
Zone 2: 35#/65#
Zone 1: scale as needed


Calf smash

Couch stretch

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