WOD on the Fly — Monday, November 2. "Chutes and Ladders": heavy lat pulldowns or pull-ups first, then a 5-round EMOM where the reps climb and the load drops. Percentages are a guide — pick a load that matches how hard it should feel.
WARM-UP · 8 MIN
3 min easy bike · finish with 2 × 5-sec bursts
10 band pull-aparts · 10 banded lat pulldowns · 8/leg bodyweight reverse lunges
5 scap pull-ups (or dead hangs) · 5 light med ball slams
STRENGTH · 15 MIN
Lat pulldown or pull-ups 4 × 5 @ 85% difficulty · rest ~2 min
(assisted pull-ups if you need them — heavy and clean)
WOD · EMOM · 5 ROUNDS · 20 MIN
Drop lunges (curtsy lunges) @ 80% | Reverse lunges (bodyweight) @ 65%
Heavy med ball slams @ 80% | Med ball slams @ 65%
KB bent-over row (both arms) @ 80% | 1-arm KB row (bench assist) @ 65%
Jump squats @ 80% | Air squats @ 65%
(reps climb each round: 6-8-10-12-14 · drop the load as needed to hold 80%)
COOL-DOWN · 5 MIN
Easy bike 3 min · doorway lat stretch + couch stretch, 45 sec/side
Programmed for Refinery Fitness members. Percentages are a guide — scale further to your own skill level and strength. Consult your physician before beginning any exercise program. If you know a movement is contraindicated for you due to prior illness or injury, do not perform it. Participate at your own risk; stop if you feel pain or dizziness.
