Thursday December 11, 2025

Warmup

1:30 bike/row

10 glute bridges

10 dead bugs

5/way halos

10/side Russian KBS

10/side overhead press

10 plank pull throughs

10/side floor press https://www.youtube.com/watch?v=Xu7QaebaQRI

5/side situp with overhead press https://www.youtube.com/watch?v=MizdujRcSMo

Mobility

Child’s pose 1:00

Skill/Strength

Warm up to your working weight for the bench press in the WOD

WOD

In 4 minutes:

10 bench presses

25 situps

15 Russian KB swings

AMRAP cals in remaining time

4 rounds.  Rest 4 minutes between rounds. 

Your score is the total cals accomplished. 

Use any erg device you’d like; mix and match as desired.

Choose your own bench press and KB weight.  Both should be challenging but all rounds unbroken.  Note your weights for both on the board.

F:  light bench press; light KB

P1/P2:  as written

C:  5 rounds; 15 GHD situps

BF:  bench press is BW (men) / .8 BW (women)