WOD – Sat, May 17
Intent
Warm Up (Checkmark)
Warm-Up (8:00)
- 200m run
- 10 alternating lunges
- 5 narrow stance air squat
- 5 normal stance air squat
- 5 wide/ sumo stance air squat
- 10 plate ground-to-overhead
- 10 wall balls
- 5 burpees
- 5 deadlifts (build to workout weight)
MURPH PREP
Today is simple and hopefully not too late, add a weighted vest to your partner workout. for the day getting used to an extra 20/14 lbs. is not as easy as you may think and it’ll make all the difference during Murph
Conditioning (AMRAP – Rounds and Reps)
Team Workout (Teams of 2)
AMRAP 25:
- 200m run (together)
- 20 synchronized wall balls (20/14 lb)
- 30 deadlifts (225/155 lb, split as needed)
- 40 box jump over (24/20’) *partners must alternate jumps.
Score: total rounds + reps
Intermediate/Baseline Scaling
- Wall ball: 14/10 lb → 10/6 lb
- Deadlift: 185/125 lb → 95/65 lb
- Box jump over(custom height even down to plates or jumping over lines)
Cool Down (Checkmark)
(6:00)
1:00 pigeon stretch/leg
1:00 seated spinal twist/side
High-energy partner workout. Share the load and challenge teamwork, communication, and grit. Some syncro work, some individual work and some you and I go work–it’s all tied in today!