Wednesday April 22, 2026

Warmup

1:30 bike/row

5/way halos

10/side Russian KBs

10/side upright row

10 plank pull throughs

10 glute bridges

10 cat/cows

10 scapular pullups

Mobility

Banded shoulder distraction :30/side

Skill/Strength

Bench Press 3-4x7

If you got all the reps last week, add 5lbs this week.  If you failed any reps last week, stay the same weight.

This should be getting heavy at this point.  We will be switching to 5s soon. 

WOD

12 pullups

40/32 bike cals

12 pullups

30/24 bike cals

12 pullups

20/16 bike cals

12 pullups

10/8 bike cals

12 pullups

F:  10-15 ring rows; reduce bike cal reps

P1:  as written

P2:  9 pullups

C:  15 pullups

Various volume options for those thinking about Murph, which is right around the corner.

Bike is best for this workout, unless you want to do a whole lot of pulling (in which case go for it).

Then (optional)…

For time:

21 wallballs

15/12 row cals

15 wallballs

15/12 row cals

9 wallballs

15/12 row cals