WOD WOD, October 10, 2025

General Warm-Up (0:00–6:00)

2 rounds:

• 200m Run
• 10 Scap pull ups
• :20 Dead hang
• 10 Superman (face down on belly)
• 10 Arch-hollow rocks

Specific Warm-Up (6:00–15:00)

• 5 Rounds: (progress closer to BMU each round if learning to find threshold drill)
  • 3 Kip swings
  • 2 Kip + hip drive (Comments)
  • 3 Bar muscle-up (or jumping bar muscle up/Banded BMU)

(15:00–30:00)
Accumulate 1:30 of L-Sit on paralletes (box, floor, DB’s, KB’s)

• 3×5-10 Back extensions on GHD (The GHD Back Extension)

*Break up the L-sit for quality development and between sets work in on GHD.

Conditioning (30:00–45:00)

10-8-6-4-2

Bar muscle up

20-16-12-8-4

Box jump over (30/24’)

V-Up

For Time.

Goal Time: Sub 10
Time Cap: 12:00

Intermediate: Reduced reps of BMU/ Banded or jumping BMU, 24/20’ box
Baseline: Banded pull up + Push Up, plate jumps, Beginner jack knife

(45:00–60:00)

• 3×15 each Half single arm support DB bench press (Don’t like this video?)
• 3x 15 Bent over fly (DB’s)

Rest as needed.