WOD – Tue, May 20
Intent
Warm-Up (Checkmark)
(0:00–10:00)
2 Rounds:
- 10 air squats
- 5 inchworms + push-up
- 20 mountain climbers
- 8 goblet squats
Back Squat (Weight)
(10:00–25:00)
5-5-3-3-1-1 (start at ~65-70% and build to ~90–95%)
Conditioning (Time)
RXConditioning (25:00–43:00)
“Hustle & Flow” 5 Rounds for Time:
- 12 front rack step back lunges (135/ 95lb.)
- 20 abmat sit-ups
- 200m run
Goal: Sub 11
Cap: 15:00
Intermediate:
- 75/55 Front Rack Lunges
Baseline:
- 10/5lb. DB Lunges
- 100m Run or 30 seconds Jog
Cool Down (Checkmark)
(43:00–53:00)
- Pigeon pose 1:00/side
-
Banded hamstring stretch
Heavy squatting followed by short sprint-style conditioning. The goal is to use barbells and do step back lunges that come from the floor. The load should be scaled to something that allows athletes to go unbroken with all 12 steps, and they can pace the sit ups and run to continue to keep that bar off the floor until they finish the rep scheme each round.