Monday August 3, 2026

Warmup

2 laps or 1:30 bike/row

Quad pulls (down)/knee pulls (back)

10 banded pull aparts

High knees (down & back)

10 banded upright row

Butt kicks (down & back)

10 banded good mornings

5 inchworms + pushup

10 banded tricep ext.

10 banded straight arm pull downs

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

Skill/Strength

Not for time:

Strict Pullups

Bench Press

9-1

20 minutes to complete, otherwise rest as desired.  Goal is 1) heaviest possible, and 2) each set of each exercise unbroken. 

Modify the pullups by kipping, or by doing half strict and half kipping, or by picking a reduced number you can do all 9 sets and sticking with it, or by breaking sets of pullups.  Or by doing ring rows (beginning at 12 +/-).  Or by adding weight (if you can and still go unbroken).

If desired, and if you think you can get all sets unbroken, start at 10.

WOD

AMRAP 14:

3 laps KB/DB farmer carry, followed by:

150m row

5 dips (ring or matador)

Add 1 dip in each subsequent round.

Choose your own farmer carry weight (something challenging).  The farmer carry is only performed once, at the start.

F:  box pushups instead of dips

P1:  as written

P2:  pushups, beginning with 6, add 3 in each subsequent round (6/9/12/15/etc.)

C:  wallclimbs, beginning with 1, add 1 in each subsequent round