WOD 8/6/25
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
10 External/Internal Shoulder Rotation
10 Banded Diagonal Pull-Apart (5/5)
5 Push-Up to Tall Plank Rotation (each side)
30-Seconds Passive Hang or Lat Stretch
PERFORMANCE WORK
3-4 Sets
6-8 Seated DB Shoulder Press (back supported)
Rest 2 minutes between sets
Since the rep range is low, aim to go heavier on all working sets – choose a weight that leaves you with 2–3 reps in reserve (RIR). After your final set, decrease the load by 10–20% and perform one additional drop set.
3-4 Sets
Every 1 minute 15 seconds, alternate between:
Exercise 1: 6-8 Strict Pull-Up
Exercise 2: 12-15 BB Upright Row
Either add a band for assistance or add weight for your strict pull-ups to perform the target rep range.
2-3 Sets
8-12 Banded Single Arm Tricep Pushdown (R)
Rest 30 seconds
8-12 Banded Single Arm Tricep Pushdown (L)
Rest 60 seconds between sets
CONDITIONING WORK
For Time
10-20-30-20-10 reps of
Alternating DB Bench Press (combined reps)
Butterfly Sit-Up
Perform a 200m run at the end of each round.
Pacing: Sustainable – Aggressive
Time Cap: 17 minutes
DB Weight: M 35-50lb (15-22.5kg) / F 20-35lb (10-15kg)
COOL DOWN
1-3 Rounds
2-Minutes Armless Prayer Pose
2-Minutes Thread The Needle (each side)
2-Minutes Standing Forward Fold