WOD 05082026

Workout of the Day

May 7

1 min read

A. (For warm up)

1:00 front rack stretch with pvc (bar)

1:00 tricep smash on bar each side

45 second reverse grip dead hang

45 second wall sit

30 second hollow hold

30 reverse sit ups

B. (12:00 clock)

Every 2:00:

3 clean pulls (pick load)

20 second front rack hold (from rack) 135/95lb

C. (15:00 clock)

0:00-3:00:

21 power cleans 135/95lb

21 toes to bar

3:00-6:00:

18 power cleans 155/105lb

18 toes to bar

6:00-9:00:

15 power cleans 185/125lb

15 toes to bar

9:00-12:00:

12 power cleans 205/145lb

12 toes to bar

12:00-15:00:

9 power cleans 225/155lb

9 toes to bar

D. Static stretches

Recent Posts

See All

WOD 10192026

A. (For warm up) 20 sky touches 20 wall slides 20 assisted close stance air squats 20 second hanging knee raise hold -then- 2 rounds: 10 wall balls (smaller target) 15 v-ups B. (9:00 clock) Every 1:30

WOD 10172026

A. (For warm up) 20 alternating arm raises 20 standing T int/ext. rotations 15 thoracic extensions (wall) 15 dbell single arm strict press each side 25/15lb 10 single leg deadlifts each side 10 dbell

WOD 10162026

A. (For warm up) 1:00 single arm overhead lat stretch 1:00 single arm tricep/ lat stretch (post) 1:00 PVC front rack (box) 1:00 goblet squat hold 35/26lb 1:00 light row B. (5:00 cap) 12-9-6 Front squa

Comments