WOD Blog

Mon, May 18


Today

5.18.2026


(Check In)
Warm-up
1 set:
:30 alternating scorpion stretch
:30 alternating Samson stretch
:30 ring rows
:30 row (easy pace)

1 set:
:30 good mornings
:30 jumping pull-ups
:30 push-ups to down dog
:30 air squats
:30 row (moderate pace)

1 set:
:30 deadlifts (empty bar)
:30 kipping pull-ups
:30 med-ball front squat
:30 box step-ups
:30 row (moderate pace)

1 set:
:30 deadlifts (65/95 lb)
:30 kipping pull-ups
:30 med-ball push press
:30 box jumps
:30 row (fast pace)

4 sets:
5 deadlifts
3 kipping pull-ups
3 wall-ball shots
3 box jumps
– Use workout variations.

For time:
10 deadlifts (185/275 lb)
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
40 box jumps (20/24 in)
1,000-m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

Strength
For load:
Bench press
3-3-3-3-3+
– Max reps on the last set.

Accessory
3 sets:
25 GHD sit-ups
:30 side plank hold/side

Stretching
1 set:
1:00 upward dog
10 alternating scorpion stretches
1:00 hamstring stretch/side