WOD 11102026

Workout of the Day

7 minutes ago

1 min read

A. (For warm up)

1:00 bicep/ chest stretch

15 banded pull apart

20 ring rows

-then-

3 rounds:

6 dbell hammer curl & press 25/15lb each side

9 push ups

B. (6:00 cap)

12 kipping pull ups

200m row

10 jump to bar pull ups

200m row

C. (12:00 clock)

Every 2:00:

0:00-4:00:

3 strict weighted pull ups (3 second negative)

4:00-8:00:

2 strict weighted pull ups (4 second negative)

8:00-12:00:

1 strict weighted pull ups (5 second negative)

(Pick load for strength)

D. (5 rounds for time)

9 chest to bar pull ups

21 dbell push ups

3 bar muscle ups

9 double dbell ground to overhead 50s/35s

E. Static stretches

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