Thursday April 9, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

10 banded monster walks

10 wall leaning calf raises

10 kip swings

Mobility

Pigeon pose :30/side

Double thread the needle :30/side

Skill/Strength

AMRAP 6:

10/8 bike cals

10 toes to bar

Modify the toes to bar by doing knees to elbows, hanging knee raises, ski cals, or something similar. 

WOD

1000m row

50 shoulder to overhead

100 situps

150 double unders

Partition as desired

F:  light barbell or double DB; single unders

P1:  95/65

P1.5:  75/55

P2:  45/35; reduce reps to 30/60/90

C:  straight through