Monday July 14, 2025

Warmup

1:30 bike/row

5/way halos

10/side overhead press

10/side bent over row

10/side side bends

10 goblet squats

10 plank pull throughs

40 line hops (20 forward/backward, 20 side/side)

Mobility

Thread the needle :30/side

Calf stretch :30/side

Skill/Strength

Superset:

Barbell Bent Over Row (or single arm DB row) 3x8

Inverted Rows (or low ring rows) 3xAMRAP (cap of 15)

Inverted rows:  https://youtu.be/KOaCM1HMwU0?si=6bPvreH2sX2ix-gl

Make these more challenging by holding the fully contracted position for a couple of seconds.

During the rest, practice double unders.

WOD

5 rounds:

10 DB shoulder to overhead (right)

10 DB shoulder to overhead (left)

30 air squats

60 double unders

Choose your own DB weight

F:  single unders

P1:  as written

P2:  30 DU

C:  50/35 DB; 20 DB goblet squats instead of air squats

C+:  

5 rounds:

15 barbell thrusters (75/55 +/-)

60 double unders

2 rope climbs