WOD – Wed, May 14
Intent
Warm Up (Checkmark)
Warm-Up (General 5:00)
- :30 jumping jack
- :30 air squat
- :30 push-up to down dog
→ 3 rounds
Warm-Up (Specific 10:00)
- 10 strokes legs-only row
- 10 strokes arms-only row
- 3x100m row, building speed
- 3x:20 bike sprint intervals, building intensity
- 10 ski erg strokes or subbed burpee broad jumps if no ski
Conditioning (Distance)
RX/Intermediate/Baseline Conditioning (30:00)
3 rounds:
- 3:00 max meters row
- 2:00 rest
- 3:00 max meters ski erg or bike erg
- 2:00 rest
Score: total meters
MURPH PREP (Time)
For time:
5 pull up (strict) or 2x ring row
50 sec dead hang
4 pull up (strict) or 2x ring row
40 sec dead hang
3 pull up (strict) or 2x ring row
30 sec dead hang
2 pull up (strict) or 2x ring row
20 sec dead hang
1 pull up (strict) or 2x ring row
10 sec dead hang
Rest 30 seconds after each dead hang
Today we build some grip strengths, follow each set of pull ups by a dead hang, ideally you would go unbroken,
Cool Down (Checkmark)
(6:00)
3×10 lateral bridge twist (each side)
1:00 child’s pose
Aerobic power intervals with a mixed-machine test. Push effort but maintain consistency across rounds. No hiding on these intervals today! The goal is to push hard and see what you can do,