Daily WOD
 | Sat, May 30 |  |
| 260530 PARTNER WOD | 260530 PRE WOD | 260530 AT HOME WOD | 260530 OPTIONAL STRENGTH |
260530 PARTNER WOD
(Rounds, Int, Sc)
AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)
– One person works at a time.
Intermediate/Masters:
30-cal row
20 burpees over the rower
10 power cleans (80/125 lb)
Scaled:
20-cal row
15 burpees
10 power cleans (45/55 lb)
Intended Stimulus
-4-7 rounds.
-Hero workout in honor of Special Agent Laura Schwartzenberger.
-Row in 2:00-3:00; sprint efforts and quick transitions.
-Burpees in :40-1:30; broken up as needed to move quickly.
-Power cleans in :20-1:00; moderate loading for quick singles.
| 1st | 5+40 Rx | Sarah B Sat, May 30, 2026 | | 2nd | 5+13 Int | Carlie Sat, May 30, 2026 | | 3rd | 4+54 Int | Deena Sat, May 30, 2026 | | 1st | 5+40 Rx | Matthew Sat, May 30, 2026 | | 2nd | 5 Rx | Mike Sat, May 30, 2026 | | 3rd | 5 Sc | Allan Sat, May 30, 2026 |
| Matthew | 5+40 Rx | | | Sarah B | 5+40 Rx | | | Mike | 5 Rx | | | Carlie | 5+13 Int | #95 with Connie | | Deena | 4+54 Int | 85 | | Allan | 5 Sc | 75 | | Gabriela | 4 Sc | 65 | | Melinda | 4 Sc | 55 |
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260530 PRE WOD
(Weight)
Pre-workout build-up
4 sets:
3 touch-and-go power cleans
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260530 AT HOME WOD
(Rounds)
At-home option:
AMRAP 21 with a partner:
20 shuttle runs
20 lateral burpees over the dumbbell
10 double-dumbbell power cleans (35/50 lb)
– One person works at a time.
– 1 shuttle run is 25 ft out and back.
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260530 OPTIONAL STRENGTH
(Weight)
For load:
Snatch, clean or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
Notes
-Welcome to week seven of this Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
-Use the same 1-rep-max to find your percentages.
-Take the jerks from a rack, and rest as needed between sets.
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