Wednesday August 19, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded ext pull aparts

10 banded bent over rows

10 banded good mornings

10 glute bridges

10 bird dogs

:20/side plank

Mobility

Child’s pose 1:00

Downward :30

Skill/Strength

Bench Press 20 unbroken

If you succeeded last week, add weight. 

WOD

AMRAP 15:

Max cal row or bike

At 3:00 perform:

4 rounds:

6 KB swings

5 strict pullups

At 7:00 perform:

2 rounds:

12 KB swings

10 chest to bar pullups

At 11:00 perform:

1 round:

24 KB swings

20 regular pullups

Your score is the total cals accomplished.

F:  light KB; ring rows

P1:  55/35

P2:  35/25; all regular pullups

C:  70/45; bar muscle ups > strict pullups > chest to bar pullups

Modify C by reducing reps.