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

Warm up the barbell movements in the WOD

WOD

In 5 minutes:

15/12 cal row or bike

followed by

Hang Power Cleans

Bench Presses

9/6/3

followed by

AMRAP cals in remaining time

3 rounds.  Rest 5 minutes between rounds.  Your score is the total AMRAP cals accomplished.

Go in heats so everyone has access to two barbells.  The weight should be moderate to heavy but mostly unbroken.

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)