WOD Blog

Wed, Apr 8


Today

4.8.2026


(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

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:
1 clean and jerk
– Build in load.

Strength
On a 20:00 clock:
Build to a 1-rep-max clean and jerk

Workout
27-21-15-9 reps for time:
Hang power cleans (65/95 lb)
Toes-to-bars

3 rounds for time:
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest

Stretching
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch