WOD Blog

Thu, Jun 11


Tomorrow

6.11.2026


(Check In)
Warm-up
1 set:
1:20 row (easy)
:40 good morning + jump

1 set:
1:20 row (moderate)
:40 air squats

1 set:
1:20 row (fast)
:40 burpees

1 set:
10 hang power cleans (empty barbell)
5 hang power cleans (add weight)
5 hang power cleans (add weight)
3 hang power cleans (add weight)
3 hang power cleans (add weight)
3 hang power cleans (add weight)

Workout
For time:
2,000-meter row
50 air squats
30 hang power cleans

Strength
For load:
Back squat
5-5-5-5-5+
– Max reps on the last set.

Stretching
1 set:
1:00 foamroll calves
1:00 foamroll hamstrings
1:00 foamroll quads
1:00 foamroll lats