Tuesday October 7, 2025

Warmup

1:00 single or double unders

20 mountain climbers

10 Cossack squats

10 bird dogs

:30/side plank

5 hand release pushups

10 glute bridges

Mobility

Child’s pose 1:00

Skill/Strength

Warm up to something heavier than your working weight for the WOD

Also, practice double unders

WOD

AMRAP 9:

12/9 cal row or bike

3 bench presses

Add 3 reps to the bench in each subsequent round (3/6/9/etc.)

Choose a moderate weight for the bench, something you can get unbroken for at least the first 2 or 3 rounds

Then…

AMRAP 11:

15/12 cal row or bike

10 double unders

Add 10 reps to the DU in each subsequent round

F:  single unders

P1:  as written

P2:  half DU reps

C:  unbroken DU

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Two distinct WODs, rest as desired between.  Record both times on the board.

If you biked in the first part, row in the second.  If you rowed in the first part, bike in the second.