Friday November 7, 2025

Warmup

1:30 bike/row

10 bowlers lunge

5/way halos

10/side Russian KBS

10/side upright row

5 hang release pushups

10 glute bridges

Mobility

Child’s pose 1:00

Downward dog :30

Skill/Strength

DB or KB Walking Lunges

2-3 down & backs

WOD

In 4 minutes:

15/12 cal row or bike

followed by

Hang Power Cleans

Bench Presses

7/5/3

followed by

AMRAP cals in remaining time

4 rounds.  Rest 4 minutes between rounds.  Your score is the total AMRAP cals accomplished.

Go in heats so everyone has access to two barbells. 

F:  KB swings 12/9/6 instead of hang cleans; 3 rounds

P1:  115/75 (ladies bench 65)

P1.5:  95/65 (ladies bench 55)

P2:  75/55 (ladies bench 45)

C:  135/95 (ladies bench 85)

BF:  155/105 (ladies bench 95)