WOD
 | Tue, Sep 15 |  |
 Coach BWelcome to the 2026 Everyday Hero Service Cup Workout 2! Get ready for a chipper-style workout that increases in difficulty with barbell walking lunges and several options for pull-ups. |
 | Happy Birthday: Natalie |
| CrossFit 20260915 | Strength + Skill 2026 0915 |
CrossFit 20260915(Reps, Rx2, Rx3) WARM-UP: 200m walk 3 shuttle runs 10 alternating Spiderman stretch + reaches 10 up-downs 3 shuttle runs 10 alternating Samson lunges 10 air squats 3 shuttle runs 10 alternating scorpion stretches 10 burpees WOD MOVEMENT REVIEW & WARM-UP: Pull-ups + Chest-to-Bar + Bar MU's + Jumping pull-ups + Lunges 2 sets: 6 back rack walking lunges 6 front rack walking lunges 6 overhead walking lunges – One set below working weight and one set at working weight WOD: Service Cup 2 AMRAP x 8mins Rx: Barbell back rack lunges (50 ft) (115/80) 25 pull-ups Barbell front rack lunges (50 ft) 25 chest-to-bar pull-ups Barbell overhead lunges (50 ft) Max bar muscle-ups Rx2 Barbell back rack lunges (50 ft) (85/60) 25 jumping pull-ups Barbell front rack lunges (50 ft) 25 pull-ups Barbell overhead lunges (50 ft) Max chest-to-bar pull-ups Rx3 Barbell back rack lunges (30 ft) (25/15) 15 ring rows Barbell front rack lunges (30 ft) 15 ring rows Barbell overhead lunges (30 ft) 15 jumping pull-ups STIMULUS NOTES: Up to 3:00 to complete as many bar muscle-ups as possible Light-to-moderate lunges in 1-2 sets Pull-ups in 2:00 or faster Chest-to-bar pull-ups in 3:00 or faster STRETCHING: 1:00 double-forearm stretch 2:00 foam roll quads
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