WOD 05042026

Workout of the Day

May 3

1 min read

A. (For warm up)

5 rounds:

30 second plank

20 second bike (legs only)

10 ring rows

B. (8:00 clock)

0:00-2:00:

10 strict weighted pull ups

2:00-4:00:

8 strict weighted pull ups

4:00-6:00:

6 strict weighted pull ups

6:00-8:00:

4 strict weighted pull ups

(Pick load for strength)

C. (4 rounds)

14 dbell front squat 50/35lb

12 dbell hang cleans

100m run

D. (20:00 AMRAP)

5 chest to bar pull ups

10 push ups

15 air squats

*after every 3 rounds complete a 300m run

(Wear a vest 20/14lb)

E. Static stretches

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