WOD Blog

Mon, May 11


Today

5.11.26


(Weight)
Day 1 — Full Body Strength

Strength
Goblet Squat — 3 x 10
Deadlift — 3 x 8 (sub; banded glute bridge or good mornings)
Dumbbell Bench Press — 3 x 10
Barbell Bent Over Row — 3 x 10 (sub chest supported row)
Lateral Step Ups — 3 x 10/leg
Arnold Press — 3 x 12
Banded Pull Through — 3 x 12
KB High Pull — 3 x 12 (sub DB front raises)

Sweat
4 Rounds:
30 sec Assault Bike
30 sec Rest
12 DB Thrusters
10 Ring Rows

Core
Deadbugs — 3 x 20 alternating
Plank Knee Drives — 3 x 20 total

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Planned: Mon,May11,2026 Sun,May10,2026

Erica5:45am... 3 2 1 GO!
859-613-7087
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