Monday May 4, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded bent over rows

10 banded good mornings

10 cat/cows

10 glute bridges

10 scapular pullups

3 negative pullups

Mobility

Double thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Bench Press 3-4x5

Increase weight from last week 5-15 lbs depending on how it felt.  Ideally we will be 5-10 lbs BELOW our heaviest 7.  Next week we will go to 5-10lbs ABOVE our heaviest 7. 

WOD

5 rounds:

Pullups

DB Snatches (alternating r/l)

Box Jumps

4/8/12/16/20

Choose your own DB weight

F:  ring rows

P1/P2:  as written

C:  minimum 50/35 DB; chest to bar pullups; DB box step ups