WOD – Tue, May 13
Intent
Warm Up (Checkmark)
Warm-Up (General 6:00)
- :30 bike
- :30 row
- :30 jump rope (double under/ single under practice)
- 3 rounds, building speed
Warm-Up (Specific 12:00)
- :20 hollow hold
- 2×5 single arm overhead press each arm (light)
- 10 air squats
- 10 alternating lunges
- 2x 5 single arm overhead walking lunges each leg (increase load)
- 5-10 half GHD sit up reps
- 10-15 GHD or abmat sit-ups
- 5 front squats (empty)
- 3 front squats (build toward strength weight)
Front Squat (Weight)
5-5-3-3-2 building to a heavy double
Conditioning (Time)
RX Conditioning
2 rounds for time:
- 50-ft single-arm DB overhead walking lunge (50/35 lb)
- 25 GHD sit-ups (or 50 abmat)
- 50 double-unders
Goal: Sub 12:00
Cap: 15:00
Intermediate
2 rounds:
- 50-ft single-arm DB overhead walking lunge (35/20 lb)
- 20 GHD to parallel or 40 abmat sit-ups
- 35 double-unders or 70 singles
Baseline
2 rounds:
- 50-ft DB front rack lunge (20/15 lb)
- 30 assisted abmat sit-ups
- 70 single-unders
Cool Down (Checkmark)
(5:00)
200m easy walk
3:00 foam roll quads, glutes
Heavy lower-body strength, followed by unilateral work to balance symmetry and stability. Conditioning tests pacing on weighted lunges and midline endurance. After yesterday’s toes to bars, we will really put your midline to the test! How well can you stabilize through movement and how well can you flex that trunk after a hard day of training like yesterday?!