Monday August 4, 2025

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

Strict Press

10-1

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, etc.  Or by breaking sets of pullups.  Or by doing ring rows.  Or by adding weight.

WOD

AMRAP 14:

5 laps, followed by:

150m row

5 dips

Add 1 dip in each subsequent round.

The run is only performed once, at the start.

F:  3 laps; box/bench dips or box pushups; air squats

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