Friday October 10, 2025

Warmup

2 laps or 1:30 bike/row

10 speed skaters

3 navy seal burpee (pushup + mountain climber (1/side) + burpee)

10 scapular pushups

10 bird dogs

Mobility

Thread the needle :30/side

Pigeon pose :30/side

WOD

EMOM 40:

Minute 1:  1 lap or 150m row

Minute 2:  12-15 pushups

Minute 3:  12/9 cal row or bike

Minute 4:  9 DB snatch

Minute 5:  rest

Repeat for 8 cycles total.  Last round is AMRAP (other than the run/row).  Your score is the reps accomplished in the 8th round. 

The DB snatch is all right arm for one round, all left arm for the next (or vice versa).  On the 8th round, after the first 9 DB snatch with one arm, the remaining snatches (the AMRAP round) are alternating r/l. 

If you row instead of run, your cals should be on the bike.

F:  reduce rounds/reps/row distance; box pushups

P1:  15 pushups each round

P2:  12 pushups each round; 10/8 cals each round; 8 KB swings instead of DB snatch

C:  deficit or ring pushups; 6 sandbag or slamball over the shoulder instead of DB snatch