Today’s Wod
May 18 2022
WARM UP – MOBILITY
Laps of rig + dynamic stretch
Warmup DB movements w/ light DB
Practice/warmup some sled pushes
WOD A
TOASTY
3 Rounds for time:
800m Run
40 SA DB Shoulder to overhead 50/35lb
20 DB Box step-overs 50lb – 24″ / 35lb – 20″
80′ Sled push 165/110lb added
—
– Sub run for 2km bike, or 800m ski (or row if there’s space)
– 20 DB STO /side, divide how you like
– 1 DB for step-overs, hold where you like
WOD B
’KINI SZN
For time:
50 Leg raises
100 Ab-mat sit-ups
—
– Scale reps to 40 & 80, or 30 & 60 as needed
Weekly Summary
Program Summary: May 16th – 22nd
Monday: Bench press / upper body WOD
Tuesday: Front squat / lower body
Wednesday: Big sweaty WOD
Thursday: Deadlift / WOD
Friday: Big chipper
Saturday: Benchmark WOD
Sunday: Clean & jerk / strength work
Program Summary: May 9th – 15th
Monday: Bench press benchmark
Tuesday: Back squat / lower body
Wednesday: Big sweaty WOD
Thursday: Jerk / WOD
Friday: Deadlift / WOD
Saturday: Big sweaty WOD
Sunday: Snatch / strength work
Program Summary: May 2nd – 8th
Monday: Press/Jerk + WOD
Tuesday: Box squat + Accessory strength
Wednesday: Conditioning Intervals
Thursday: Snatch/OHS + WOD
Friday: Mixed movement WODs
Saturday: Benchmark / Conditioning
Sunday: Clean & Jerk + Accessory
Wod Archive
May 18 2022
WARM UP - MOBILITY Laps of rig + dynamic stretch Warmup DB movements w/ light DB Practice/warmup some sled pushes WOD A TOASTY 3 Rounds for time: 800m Run 40 SA DB Shoulder to overhead 50/35lb 20 DB Box step-overs 50lb - 24" / 35lb - 20" 80' Sled push 165/110lb added...
May 17 2022
WARM UP - MOBILITY Agility ladder + dynamic stretches Banded glue and core warmups for squats BB tech pause FS + FS WOD A 3 PAUSE FRONT SQUATS + 3 FRONT SQUATS Pause for 3 secs on first 3 reps E2.5MOM x 6 sets (15 mins) 3 Pause front squats + 3 front squats --- -...
May 16 2022
WARM UP - MOBILITY 2-3 mins shoulder burners, circles, rotations etc. 30-40 secs pec stretch against post Banded should warmups Push-up & bench dip warmups - Tech & practice double KB clean (share KB’s with a partner) WOD A DB BENCH PRESS X 8 8 DOUBLE KB...
May 15 2022
WARM UP - MOBILITY Banded shoulder warmups PVC thoracic & shoulder openers Hip openers - 2) BB Snatch warmup WOD A POWER SNATCH X 3 E90SECS x 10 sets: 3 Power snatches --- - Start light and build as needed. Focus on tall extension & speed under bar - Reps can...
May 14 2022
WARM UP - MOBILITY Partner med-ball warmup - Bench walk-outs Banded TTB warmups Jumping lunges Wall walks WOD A 2 STEP 20 min AMRAP: 2 Wall walks 8 Toes to bar 16 Jumping lunges WOD B 20 secs on / 10 secs of x 4 sets of each: Side plank L Side plank R Front plank...
