WOD – Fri, Jun 20
Intent
Warm Up (Checkmark)
General (0:00-10:00)
200m Run
10 Alt. DB DL
10 V-Ups
10 Wall Balls
2x 50ft. Bear Crawl
Specific (10:00-20:00):
3 Clean grip deadlift
3 Clean pulls
3 Power Clean
3 Push press
3 Push jerk
3 Clean and Jerk
:30 Farmer Carry (light)
10 GHD or weighted sit-ups
2 sets of 5 Clean and Jerks + 15ft. Carry (build each set)
Conditioning (Time)
(22:00-45:00)
3 Rounds For Time:
40 GHD Sit-Ups (or 60 abmat sit-ups)
30 Clean and jerk (75/55lb.)
200ft Farmer Carry (70s/53s in each hand)
Goal: Sub 18
Cap: 21:00
Intermediate:
35 Abmat Sit-Ups
C/J 55/45lb.
Farmer Carry (53/35)
Baseline:
30 Sit-Ups
DB Hang Clean and Jerk (15/10lb.)
Single DB Suitcase Carry (25/15)
Cool Down (Checkmark)
(46:00-55:00)
3 Rounds:
10 Scorpion Twists
:30 Side Plank (each side)
:20 Seated Forward Fold
A strong core is a force multiplier—and today it’s the star. Midline under fatigue, odd-object lifting, and carrying. Get gritty. This is functional fitness that feels more like farm work than gym work—and you’ll be better for it.