Monday October 19, 2026

Warmup

1:30 bike/row

10 speed skaters

5 no pushup burpees

10 bird dogs

10 dead bugs

10 glute bridges

:30 plank

 

Mobility

Thread the needle :30/side

Calf stretch :30/side

                          

Skill/Strength

Bench Press Drop Sets

6-8 reps, immediately followed by

AMRAP at reduced weight

 

Perform 2-3 times, depending on reps accomplished and fatigue

 

Example:  185 > 155; 155 > 135; 135 > 95; 95 > 75; etc.

 

WOD

10 rounds:

5 double unders

10 burpees

20 situps (even rounds) / 30 second plank (odd rounds)

 

Add 5 reps to the DU in each subsequent round (5/10/15/20/25/30/35/40/45/50)

 

F:  2x single unders

P1:  as written

P2:  DU reps 3/6/9/12/15/etc.

C:  unbroken DU; 15 GHD situps (even rounds) / 10/8 ski cals (odd rounds)

 

Coordinate so as many people as possible can use the ski erg

Will Williams