WOD – Thu, May 29
Intent
Warm Up (0:00-10:00) (Checkmark)
400m Run
10 PVC pass throughs
10 Alternating spiderman
:10 Dead hang
5 Scap pull up
10 Hollow rock
3 Rounds:
- 8 kips swings / hanging knee raises
- 5 hang snatch (PVC or barbell)
- 5 OHS with PVC
Skill (10:00–25:00) (Checkmark)
5:00 T2B Progressions
- 5 Kip swings (feet together, band between legs)
- 5 Kipping leg raise with band between legs
- 5 Knees to elbows with band between legs
- 2-3 sets of 5 Toes to bar with band between legs
- 10:00 EMOM Alt.:
Odd: 3 Hang Power Snatch (light/mod)
Even: 5-10 T2B or scaled option (practice cycling, keep volume low be intentional)
Conditioning (28:00–50:00) (AMRAP – Rounds and Reps)
RXConditioning (20:00)
“Bar Bounce”
20 Min. AMRAP:
- 10 Hang Power Snatch (95/65lb.)
- 12 Toes-to-Bar
- 150m Run
- 1:00 Rest after each round
Intermediate:
- 65/45
- Hanging Knee Raises or V-Ups
Baseline:
- 45/35
- V Up
- 100m Run or 1:00 Walk
Cool Down (52:00-60:00) (Checkmark)
- Banded hamstring floss 2×5 each leg Banded Hamstring Floss
- Barbell trap smash Don’t like this video?
Optional Recovery Flow (Checkmark)
2-3 rounds (24-36 minutes):
2:00 Bike or Bike
2:00 10 Plank shoulder tap + 10 Banded pass through + 10 mountain climbers
2:00 Row or Bike
2:00 10 weighted side bends each side + 10 Alternating loaded or unloaded curtsy lunge
2:00 Bike or Row
2:00 10 GHD Hip extension or banded good morning + 10 DB cuban press
Skill returns! We reintroduce rig-based work with toes-to-bar, plus light Olympic lifting. This day is about mechanics—not max effort. Learn first, train second, adaptation follows. The traps and abs will be feeling it from yesterday, and although we are using different movements, the function of them is similar. Why? To enhance our tolerance in the plains of movement. It is necessary to revisit similar ones on back to back days–this is finding the balance between training and adaptation and recovery, all key aspects of building our fitness. The runs in today’s workout should feel aggressive; this is the reason for the shortened/varied distance of 150m.