Friday October 3, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

5/way halos

Butt kicks (down & back)

10/side bent over row

High toe touch (down)

Low toe touch (back)

10 plank pull throughs

10 fire hydrants

10 cat/cows

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Tempo/Paused Back Squat 3x6-10

3 second descent, 2 second pause, 1 second up

Moderate to heavy weight for at least 6 reps, but no more than 10

Use a partner to help count tempo and reps

WOD

Laps 1/1/1/1/1

Pullups 20/16/12/8/4

Laps 1/1/1/1/1

Shoulder to Overhead 20/16/12/8/4

Modify the run by rowing 150m for each lap

F:  reduce rounds/reps; ring rows; light barbell or double DB shoulder to overhead

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  bar muscle ups 10/8/6/4/2 instead of pullups; handstand pushups 15/12/9/6/3 instead of shoulder to overhead