Tuesday May 9, 2023

Warmup

1:30 Bike/Row

5 No Pushup Burpee

10 Squat Jumps

10 Cossack Squats

10/side DB OH Press

5 Goblet Squats

5/Side DB Thruster

10 Scapular Pullups

10 Kip Swings

Mobility

10 Squat to Stands

:20 Samson Stretch

10 Downward Dog Toe Taps

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat

1x5 @ 65%

1x5 @ 75%

1xAMRAP at 85%

This will be our third (and final) month of Wendler.  Add 10-20lb to your training max.

If the squat volume will be too much for you with the WOD below, modify this by going light and focusing on form, mobility, and speed.  Pause squats a good way to work on all three of those things.

WOD Primer

3 Rounds:

3 Wallballs

2 Burpees

1 Negative Pullup

WOD

Wallballs

Chest to Bar Pullups

1-9

Rest 3 minutes

Wallballs

Burpees

9-1

F:  reduce volume (1-8 and 8-1); ring rows

P1:  as written

P2:  regular pullups

C:  heavy wallball; increase volume (1-10 and 10-1)