Wednesday October 22, 2025

Warmup

:30 single or double unders

10 banded pull aparts

10 banded bend over row

10 banded overhead press

10 banded good mornings

10 dead bugs

:20/side plank

10 downward dog toe taps

5 hand release pushups

Mobility

Wall hinge stretch :30

Skill/Strength

Superset x3-4:

12-16 KB gorilla rows (alternating r/l)

8-12 dips (ring/matador/box)

Break up the dips if you can’t get to 8-12 unbroken

Practice DU between sets

WOD

10 rounds:

5 double unders

10/8 bike or row cals

20 situps (even rounds / 30 second plank (odd rounds)

Add 5 reps to the DU in each subsequent round (5/10/15/20/25/30/35/40/45/50)

F:  2x single unders

P1:  as written

P2:  DU reps 3/6/9/12/15/etc.

C:  unbroken DU; 15 GHD situps (even rounds) / 10/8 ski cals (odd rounds)

Coordinate so as many people as possible can use the ski erg if desired.