Wednesday September 9, 2026

Warmup

2 laps or 1:30 bike/row

Quad pull (down)

Knee pull (back)

10 air squats

High knees (down & back)

5 squat jumps

Butt kicks (down & back)

5 pushups

High toe touch (down)

Low toe touch (back)

10 glute bridges

Mobility

Pigeon pose :30/side

Downward dog :30

Skill/Strength

For time:

25/20 cal row or bike

55 wallballs

25/20 cal row or bike

Then, spend some time warming up the bench press for the WOD

WOD

1 mile run or 2000m row, followed by

50 bench presses

10/8 cal row or bike each time you break on the bench

F:  reduce run/row distance; light barbell bench

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105

Then (optional)…

Superset 3x:

10-15 dips (ring/matador/box/parallette)

8-12 barbell bent over row or single arm DB row