Thursday November 6, 2025

Warmup

1:30 bike/row

10 air squats

5/side split squat

10 banded pull aparts

10 banded overhead press

10 banded bent over row

10 banded good mornings

:20 hollow body hold

:20 superman hold

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

1.      Max Vertical Jump (onto a box or plate, or over a PVC, or over a parallette, etc.)

2.      Max Broad Jump

3.      Turkish Getups

Cycle through a few times. 

Be careful on the vertical jump – use the soft box, or place a PVC pipe on top of a box and jump over that. 

Turkish getup should be light to moderate. 

WOD

6 rounds:

Pullups 15/10/5/5/10/15

Box Jumps 9/12/15/15/12/9

You must also run 12 laps (1 mile) at any point during the WOD, which may be partitioned as desired.  For example, you can run 2 laps before or after each round.  Or you can run a mile straight through at the beginning, end, or any other time. 

You may row 150m, OR bike 8/6 cals, for each lap (1800m row total, or 96/72 bike cals total).

F:  ring rows; reduce reps/run

P1:  first half is chest to bar pullups; second half is regular pullups

P2:  all regular pullups

C:  first half is bar muscle ups 7/5/3; second half is chest to bar 5/10/15