Friday February 6, 2026

Warmup

1:30 bike/row

10 mountain climbers

5 no pushup burpees

10 cat/cow

10 scapular pushups

10 glute bridges

3 inchworms + pushups

Mobility

10 downward dog toe taps

Thread the needle :30/side

Skill/Strength

AMRAP 8:

Bench Press

Deadlift

1/2/3/4/5/6/7/8/9

Cap of 9 rounds.  If you get 9, record your time.

P1:  135/85 bench; 225/155 deadlift

P1.5:  115/65 bench; 185/125 deadlift

P2:  95/55 bench; 155/105 deadlift

C:  155/95 bench; 255/175 deadlift

BF:  185/115 bench; 275/185 deadlift

The weight should be moderate to heavy.  Modify weight up or down as necessary.  Do this in heats so everyone has a spotter on the bench.

WOD

50 double unders

25 wallballs

50 double unders

25 pullups

50 double unders

25 pushups

50 double unders

25 burpees

50 double unders

F:  single unders; ring rows; box pushups

P1:  as written

P2:  25 DU

C:  heavy wallball; chest to bar pullups; dips instead of pushups; unbroken DU

Then (optional)…

Superset

DB bicep curls 3x10-12 (each arm, alternating r/l)

DB tricep skull crushers 3x10-12 (both arms at the same time -- https://youtu.be/N5ImCU0mcpo)