May 23, 2026
Daily Session — May 23, 2026
Warm-Up
3:00 Easy Row Then 2 Rounds: 10 Wall Ball Shots (light ball) 5 Scap Pull-Ups 10 Russian Twists 5 Empty Bar Thrusters 10 Step-Ups on Box Then: 2 Sets: 5 Toes-to-Bar (or progression) 3 Burpees 5 DB Thrusters (light weight) Finish with: 1:00 Wrist Circles 10 Leg Swings (each direction)
Coach's note: Take your time on the gymnastics prep — this WOD is grip-intensive so get those shoulders and core ready
Strength
Every 2:30 for 12:30 (5 sets): 5 Front Squats Build to a challenging set of 5. Focus on positioning since you'll be fatigued from wall balls and thrusters in the WOD.
Coach's note: This will pre-fatigue your legs slightly, but the strength work will help your wall ball and thruster positions under fatigue
Send It
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in)
Coach's note: This is a high-volume grinder — pace the wall balls and row conservatively to save your grip and legs for the gymnastics and thrusters. Break the toes-to-bar early and often.
Cool-Down
3:00 Easy Walk or Bike Then: 1:30 Pigeon Stretch (each side) 1:00 Seated Forward Fold 1:00 Doorway Chest Stretch (each side) :45 Couch Stretch (each side) 1:00 Cat-Cow Stretch :30 Wrist Stretches 1:00 Child's Pose
Coach's note: Your shoulders, hips, and wrists took a beating today — spend the full time on each stretch and breathe deeply
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