Wednesday October 1, 2025

Warmup

1:30 bike/row

10 Cossack squats

10 curtsy lunges

10 dead bugs

10 glute bridges

5 inchworms + pushups

10 kip swings

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

For time:

30/24 ski cals

30 toes to bar or hanging knee raises

Stagger start so everyone has access to the ski erg.  Modify the toes to bar/hanging knee raises accordingly.

WOD

25 minutes to finish or complete as many reps as possible of the following:

5 laps KB farmer carry (2 KBs)

50 box jumps

100 wallballs

150 situps

In any order and partitioned as desired

F:  reduce reps

P1:  55/35

P2:  4 laps farmer carry; 35 box jumps; 75 wallballs; 95 situps

C:  heavy wallball; 75 GHD situps

C+:  70/45 KBs