WOD Blog

Thu, Mar 5

Today

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3244 days ago)

3.5.2026

(Check In)
Warm-up
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound
5 box jumps

1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks

Every 2:00 for 5 sets:
2 clean and jerks
– Building up in load.

Strength I
Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1

Wave 2:
75% x 3
80% x 2
80% x 1

Wave 3:
80% x 3
85% x 2
90% x 1

Workout
10 rounds for time:
100-meter run
2 wall walks

Accessory - I
EMOM 12:
Min. 1 | 15 GHD sit-ups
Min. 2 | 15 GHD hip extensions

Stretching
1 set
1:00 Spiderman stretch/side

Shout-Out