Thursday October 15, 2026

Warmup

2 laps or 300m row

10 speed skaters

10 Mountain climbers

5 hand release pushups

10 glute bridges

10 wall leaning calf raises

20 line hops (20 front/back, 20 side/side)

Mobility

Downward dog 1:00

Cobra pose 1:00

Skill/Strength

Double Unders Practice

Go for an unbroken PR

WOD

30 minutes to complete or make as much progress as possible:

15 bench presses

75 double unders

2000m row or 1 mile run (12 laps)

15 bench presses

75 double unders

1000m row or 800m run (6 laps)

15 bench presses

75 double unders

500m row or 400m run (3 laps)

15 bench presses

75 double unders

F:  reduce time/reps

P1:  115/75

P1.5:  95/65

P2:  75/55; 35 double unders

C:  135/95

BF:  155/105

Mix and match row/run as desired.