WOD Blog

Fri, May 29


Today

5.29.2026


(Check In)
Warm-up
2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks

2 sets:
10 back squats (empty barbell)
2-5 strict pull-ups
30 skier jacks

1 set:
5 back squats (65/95 lb)
4 pull-to-stands
200-meter jog

1 set:
5 back squats (95/135 lb)
1 rope climb
200-meter jog

2 sets:
3 front squats (125/185 lb)
1 rope climb
– Rest :30 between sets.
– FInish with workout variations.

Workout
3 rounds for time of:
5 rope climbs (15/15 ft)
25 back squats (125/185 lb)

Strength
For load:
Bench press
1-1-1-1-1-1-1
– Last set should be the heaviest set.

Accessory
Every 3:00 for 3 sets:
30 GHD sit-ups

Stretching
1 set:
5:00 machine of choice or jog easy
1:00 pigeon stretch/side