Friday August 1, 2025

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 dead bugs w/ wallball

10 WB Russian twists

5 hand release pushups

5/side half kneeling rock backs

Mobility

Pigeon pose :30/side

Static scorpion stretch :30/side

WOD

100/80 cal row or bike

50 DB bench presses

100 wallballs

In any order.  Partition reps as desired.  

Choose your own DB weight.

F:  reduce reps; light DBs

P1:  as written

P2:  75 wallballs; 35 bench presses; 75/65 cals

C:  50/35 DBs

BF:  heavier than C

Skill/Strength (optional)

AMRAP 8:

1 sandbag/slamball ground to shoulder

1 strict pullup

1 matador dip

Add 1 rep to the pullups and dips in each subsequent round.

Go as heavy as safely possible with the sandbag/slamball.  

Modify the pullups by jumping with a controlled negative.  Modify the dips by doing box, parallette, or banded dips.  No kipping.