Monday December 11, 2023

Warmup

1:30 Bike/Row

10 Cossack Squats

10 Lunge Jumps

10 Plate Hops

10/Side Calf Raises

10 Banded Hollow Body Pull Downs

Mobility

10 Squat to Stands

:20 Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Establish a 10 rep max back squat

Record your weight. 

WOD Primer

2 rounds:

2 negative pullups

3 front squats

10 double unders

WOD

4 rounds:

3x:  1 strict pullup > 1 toes to bar > 1 chest to bar pullup > 2 regular pullups

10 front squats

50 double unders

The pullup circuit is performed three times per round, each time (5 reps) unbroken.

F:  15 ring rows > 10 kb goblet squats > 50 single unders

P1:  135/95

P1.5:  115/75

P2:  95/65; bar circuit is: 2 hanging knee raises > 2 regular pullups; 25 double unders

C:  155/105; bar circuit is:  1 strict pullup > 1 toes to bar > 1 pullup > 1 chest to bar > 1 bar muscle up

C+:  185/125

This week we will retest the 2023 BHCF Benchmarks.  Next week we will retest our squat maxes.