WOD – Wed, May 28
Intent
Warm Up (0:00-15:00) (Checkmark)
General 6:00
:30 Jumping jack
:30 No push up burpee
:30 Row
3 rounds
Specific 8:00
5 Sumo Deadlift
5 Sumo Deadlift + shrug
5 Sumo Deadlift high pull
5 Strict press
5 Push press
*load bar lightly
2×5 Sumo deadlift high pull
2×5 Push press
2×5-8 reps of DB bench and barbell bent row for strength work
Strength Superset (15:00-30:00) (Checkmark)
Every 3:00 execute both movements:
5 Sets:
- 8-10 DB Bench Press (controlled tempo)
- 8-10 Barbell Bent-Over Rows Rest ~90s between rounds
Conditioning (30:00–45:00) (AMRAP – Rounds and Reps)
RXConditioning
“Push + Pull + Brace”
12 Min. AMRAP:
- 20 Push press (95/65lb.)
- 20 Sumo deadlift high pull (95/65lb.)
- 10 Evil wheel
Intermediate:
- 75/55lb.
- Evil wheel (from knees)
Baseline:
- 35/15lb.
- Kneeling hand walk out (https://www.youtube.com/watch?v=xmZXqqkUq_4&pp=ygUWa25lZWxpbmcgaGFuZCB3YWxrIG91dA%3D%3D)
Cool Down (50:00-60:00) (Checkmark)
- Banded face pull 2×20 (squeeze for 1 full second each rep)
- Band-resisted pec stretch 2x :30 each side (Don’t like this video?)
Controlled upper-body strength focus. No hanging yet—but we’re getting back to building pressing and horizontal pulling volume. Expect athletes to feel this in their chest and lats. The goal is to move fast and aggressively today. Consider encouraging scaling on the loads for those still feeling the effects in the upper body from Murph on Monday. For those feeling fresh, load it up and burn it down.