6/6 WOD

Jun 5, 2023

1 min read

Front Squat

1x5 @ 70% 1-Rep

1 x 3 @ 80% 1-Rep

1x2 @ 85% 1-Rep

1x2 @ 90% 1-Rep

1x1 @ 100% 1-Rep

Test 1-Rep Max Power Clean

Warm-up

1x10 Barbell Only

1x5 @ 30% 1-Rep Max

1x5 @ 50%1-Rep Max

Then

No More Than 3-5 1-Rep Sets to set Max

Then

For Time - 3 Rounds For Time

15 Dumbbell Front Squats

100 Meter Dumbbell Farmers Carry

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Partner Warm-Up — 2 rounds: 200m run together 10 air squats 8 inchworms 10 light KB deadlifts This is you go / I go, but the movement changes every 7 minutes. ROUND 1 — 7:00min Partner A: 8/6 Cal Ski

Thursday 9/17/26

Warm-Up — 2 rounds: 8 90/90 switches 6 thoracic rotations/side 8 KB halos/ each direction 8 Cossack shifts( use rig ) 6 shin-box get-ups total Strength — 16 min 4 Quality Rounds A. KB Goblet Cyclist S

Wednesday 09/16/26

Warm-Up —2 rounds: 200m easy jog 10 PVC good mornings 8 muscle cleans 8 front-rack elbow rotations 6 empty-bar RDLs Barbell Prep - 2 rounds: 3 Deadlifts 3 Hang Clean Pulls 3 Hang Power Cleans 3 Front

everlong
fitness

6/6 WOD

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everlong fitness

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everlong
fitness