6/6 WOD

Everlong
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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Thursday 11/6/25

— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10

Wednesday 11/5/25

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️ Warm-Up (10 min) 10 Banded Pass-Throughs 10 banded face pulls 10 jumping jacks 10 arm circles 10 push-ups Then: 2x5 Push Press Barbell Only -focus on bar speed

Tuesday 11/4/25

TUESDAY — 3RM Sumo Deadlift Day ⚡️🦵 Warm-Up (10 min) 10 Banded Good Mornings 10 Hip Circles & Kick Backs (5/side) 10 Walking Lunges 4 Inchworm Then: 2x5 Sumo Deadlift - Barbell Only -Focus on bracing

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6/6 WOD

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everlong
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