Tuesday May 12, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded overhead press

10 banded bent over rows

5 no pushup burpees

5 squat jumps

10 glute bridges

Mobility

Double thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Bench Press 3-4x5

Add 5-10lb from last week.  We should now be slightly heavier than our heaviest set of 7.

WOD

AMRAP 12:

Pullups

Burpee Box Jumps

2/4/6/8/10/etc.

F:  ring rows

P1:  first 5 rounds are chest to bar, then regular pullups

P2:  all regular pullups

C:  first 5 rounds are strict, then chest to bar; burpee box jump overs

Modify C by doing strict pullups through as many rounds as you can before slowing down

Then (optional)…

Do Monday’s optional WOD