Monday June 16, 2025

Warmup

300m row

10 banded pull aparts

10 banded diagonal pull aparts

10 banded overhead press

10 banded good mornings

10 banded monster walks

10 reverse lunges

10/side fire hydrants

Mobility

Static scorpion stretch :30/side

Piriformis stretch :30/side

Skill/Strength

15 pulls on the rower for max cals

Perform 5 times, resting a few minutes between efforts.  Your score is the total cals accomplished over 75 pulls. 

The goal is max power/max cals per pull.  Focus on controlling stroke rate (low 20s at most) and trying to get as much out of each individual pull as possible. 

WOD

In 2 minutes:

10 DB strict press (2 DBs)

10 DB box step ups (1 DB)

Max cals in remaining time

6 rounds.  Rest 2 minutes between rounds.  Your score is the total cals accomplished. 

Choose your own DB weight (you may also use KBs).  Strict press is performed seated on the box. 

F:  8/6 cals; light DBs; unweighted step ups

P1/P2:  as written

C:  7 strict handstand pushups instead of DB press