WOD – Sat, May 31
Intent
Warm Up (0:00-20:00) (Checkmark)
With a partner:
- 200m run together
- 10 air squat
- 10 single DB goblet squat
- 10 double DB front squat
- 5 hip down push up
- 5 push up
- 5 burpee (step up or jump up)
- 5 broad jump (practice violent jump coupled with soft landing)
- 3-5 burpee broad jump
- :10 dead hang on rig
- 10 kipping swing
- 3-5 strict pull up or ring row
- 3-5 kipping pull up or scale banded or jumping
- 3x 3-5 bar muscle ups, jumping or banded (5:00 of skill practice here)
Partner Conditioning (20:00-50:00) (AMRAP – Rounds and Reps)
RXConditioning:
“Grind + Glory”
25 Min. AMRAP:
- 16 Double DB Front Squat (50/35) (split however)
- 8 Bar muscle ups (split as needed)
- 50ft. Burpee Broad jump (both have to do this!)
- 200m Run (together)
Intermediate:
- Double DB Front Squat (35/20lb.)
- Jumping Bar muscle ups or banded bar muscle ups
Baseline:
- Single DB Front Squat (10/5lb.)
- 1 Inverted Row or Ring Row + 1 push ups for each BMU scaled
- 8 Burpees (without broad jump)
Cool Down (50:00-60:00) (Checkmark)
- 200m easy walk or easy bike 2:00
- 1:00 couch stretch each leg + 1:00 pigeon each leg
- Partner hamstring stretch
Let’s finish with a partner grinder—moderate loading, higher skill, and a big sweat. This is where community shines. Share the work. Scale appropriately and get fitter! The DB front squat is a pretty heavy stimulus for many. This is a good place to challenge yourself with loading and divvy out reps so your team can keep moving for the time domain set and get on to what’s next.