Friday September 11, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10 lunges

10/side lateral raises

10/side upright row

10/side overhead press

5 goblet squats

5/side thruster

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

Skill/Strength

Thrusters

Work up to a heavy rep, or use light weight and focus on form and mobility

WOD

Omar

10 thrusters (95/65)

15 bar-facing burpees

20 thrusters

25 bar-facing burpees

30 thrusters

35 bar-facing burpees

Modify the thrusters by reducing weight or by doing wallballs 20/30/40.  Modify the bar-facing burpees by doing regular burpees.

Or…

Rahoi

AMRAP 12:

12 box jumps

6 thrusters (95/65)

6 bar-facing burpees

Modify the thrusters by doing 12 wallballs.  Modify the bar-facing burpees by doing regular burpees.

Or…

DG

AMRAP 10:

8 toes to bar

8 DB thrusters (35/20)

12 DB walking lunges (35/20)

Modify the toes to bar by doing hanging knee raises of 2x situps.  Modify the thrusters/lunges by using lighter weight. 

Then (optional)…

Laps 1/1/1

Strict Pullups 9/6/3

Burpee Box Jumps 9/6/3

Modify the pullups according to ability, or do bar muscle ups 5/3/1.