31. Juli 2026

Warm up:

6 min AMRAP easy pace:

5 cal Bike

3 Inch worm + push-up

5 Scapula pull-ups

10m Forward bear crawl

Strength: Bench Press 

Warm up:

10 Band pull aparts

5 Push-ups

8-12 Bench press with empty barbell and 1 sec pause at the chest

Bench Press

1. Build to today's heavy 5.

2. 3 x 5 @ 80-90% of today's heavy 5, go every 2 min.

WOD prep:

6 Kip swings

6 Straight leg swings to 90°

6 TTB

10 KB Sumo deadlifts

5 Russian KB swings

5 American KB swings

WOD:

30 – 20 – 10 reps for time:

Cal Bike (♀︎ 24 – 16 – 8)

TTB / Sit-ups

American KB Swings 1 x 24/16kg

Time cap = 12 min