Tuesday May 5, 2026

Warmup

1:30 bike/row

10 speed skaters

20 mountain climbers

10 air squats

10/side fire hydrants

:20/side plank

5/side half kneeling rock back

Mobility

5 squat to stands

:20/side Samson stretch

10 downward dog toe taps

:30 quad stretch

Skill/Strength

Front Squat 3-4x5

Increase weight from last week 5-15 lbs depending on how it felt.  Ideally we will be 5-10 lbs BELOW our heaviest 7.  Next week we will go to 5-10lbs ABOVE our heaviest 7. 

WOD

AMRAP 14:

10/8 cal row or bike

20 situps (even rounds) / 20 air squats (odd rounds)

F/P1/P2:  as written

C:  15 GHD situps or 12/9 ski cals