Friday January 9, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10/side overhead press

10/side RDL

10/side bent over row

10 goblet squats

10 scapular pushups

3 inchworms + pushup

Mobility

Thread the needle :30/side

Hamstring rack stretch :30/side

Skill/Strength

AMRAP  4:

Wallclimbs

Cap of 30.  Modify by shortening range of motion (even if it’s only a few steps), or handstand holds against the wall, or by doing pike pushups.

Then, warm up for the barbell in the WOD.

WOD

20 burpees over the bar

30 shoulder to overhead

60 double unders

Rest 1 minute

20 burpees over the bar

30 front squats

60 double unders

Rest 1 minute

20 burpees over the bar

30 deadlifts

60 double unders

F:  double DB > KB goblet squats > KB SDHP; single unders

P1:  95/65 (shoulder to overhead), 115/75 (front squat), 155/105 (deadlift)

P1.5:  75/55, 95/65, 135/95

P2:  45/35, 75/55, 115/75

C:  115/75, 135/95, 185/125; 75 DU

Then (optional)…

AMRAP 4:

Strict Pullups

If you will get more than 35-40, add weight. 

Modify by doing jumping pullups with a controlled negative (cap of 25) or by doing ring rows. 

--

2025 BHCF Benchmarks!  Record your results.