Tuesday October 13, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded bent over rows

10 banded monster walks

10 scapular pushups

:30 plank

Mobility

Banded shoulder distraction :30/side

Wall hinge stretch :30

Skill/Strength

Superset:

3x8 barbell bent over row

3xAMRAP dips (ring or matador)

Goal reps for the dips is 8-12; add weight to the dips if desired; modify by using a band or box

WOD

EMOM 30:

0-1:  pullups

1-2:  pushups

2-3:  situps

3-4:  box jumps

4-5:  rest

6 rounds.  Your score is the lowest round of each exercise. 

Exercises can be done in any order but each round must be the same. 

F:  ring rows; box pushups

P1/P2:  as written

C:  increase difficulty as capable:

Pullups:  muscle ups (ring or bar) > chest to bar pullups > strict pullups > etc.

Pushups:  handstand variations (strict/kipping/climbs) > deficit pushups

Situps:  GHD > ski cals

Box Jumps:  weighted step ups > box jump overs

Coordinate so that everyone has access to a ski erg if desired.