Thursday June 11, 2026

Warmup

1:30 bike or row

10/side Russian KBS

10/side shoulder to overhead

10/side lateral raises

10 gorilla rows

10 plank pull throughs

Mobility

Child’s pose 1:00

Downward dog :30

Skill/Strength

Push Press

Spend some time focusing on technique with light weight.

WOD

In 6 minutes:

2 laps carry (KB or sandbag)

10 shoulder to overhead

Max cals row in remaining time

Rest 4 minutes

In 6 minutes:

2 laps carry

15 shoulder to overhead

Max cals row in remaining time

Rest 4 minutes

In 6 minutes:

2 laps carry

20 shoulder to overhead

Max cals row in remaining time

Score is total cals accomplished. 

Choose your own KB weight, something light to moderate. 

Mix and match KB/sandbag/heavy slam ball as desired. 

F:  light kbs; dumbbell shoulder to overhead

P1:  115/75 (round 1); 95/65 (round 2); 75/55 (round 3)

P2:  95/65 (round 1); 75/55 (round 2); 45/35 (round 3)

C:  135/95 (round 1); 115/75 (round 2); 95/65 (round 3); 3 laps KB; 3 laps sandbag