Tuesday November 10, 2026

Warmup

1:30 bike/row

5/way halos

10/side overhead press

10/side lateral raises

10/side bent over row

10 glute bridges

5/side single leg glute bridge

10 scapular pullups

10 kip swings

Mobility

Thread the needle 1:00/side

Skill/Strength

Bench Press 3-4x6

WOD

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

40/32 bike cals

25 pullups

10 wall climbs

40/32 bike cals

25 pullups

10 wall climbs

40/32 bike cals

25 pullups

10 wall climbs

40/32 bike cals

F:  ring rows instead of pullups; 20 KB plank pull throughs instead of wall climbs; reduce reps

P1:  as written

P2:  15 pullups; 5 wall climbs

C:  12 bar muscle ups instead of pullups

Modify the wall climbs by shortening the range of motion or by doing dips or something similar