Monday October 20, 2025

Warmup

1:30 bike/row

10 air squats

10 squat jumps

5/way halos

10/side Russian KBS

10/side bent over row

5/side hang power snatch

10 kip swings

3 negative pullups

 

Mobility

Thread the needle :30/side

Pigeon pose :30/side

                          

Skill/Strength

Strict Pullups 8-10x3

 

Single reps, dynamic effort.  Modify by reducing reps per set, or by adding weight. 

 

WOD

2 minutes wallballs

1 minute rest

2 minutes hang DB snatches (1min R / 1min L)

1 minute rest

2 minutes toes to bar

1 minute rest

2 minutes box jumps

1 minute rest

 

2 rounds.  Score is total reps accomplished. 

 

Choose your own DB weight.

 

Exercises can be performed in any order, but both rounds must be the same order. 

 

F:  light DB; situps

P1:  as written

P2:  hanging knee raises

C:  50/35 DB; toes to bar instead of situps; DB box step ups instead of box jumps

Will Williams