2025-10-27 WoD

WARM

600m row
std warmup
3 rounds
{
3 box jump over 24"
8 KBS 35#
5 HRPushup/3 RingDip/3 Pike Pushup
}

MAIN

A. For time
{
40 BoxJumpOver 24"
40 KBS 53#
40 HRPushup
30 BoxJumpOver 24"
30 KBS 53#
30 RingDip
20 BoxJumpOver 24"
20 KBS 53#
20 /arm DBPushpress (Rx) or 20 HSPU (Rx+) - I did 4 HSPU and 16/arm DBPushPress 35#
}
time: 17:42

B. Accessory work. 3 rounds, fast but not for time
{
100 BandedTricepPushdown
100 BandedGoodMornings (thickest band)
}
}