Monday January 26, 2026

Warmup

2:00 Bike/Row

10 Mountain Climbers

20 Single Unders

10 Lunges

20 Single Unders

10 Glute Bridges

20 Single Unders

Mobility

Pec Stretch :30/Side

Hamstring Stretch :30/Side

Skill/Strength

Bench Press 2-3xAMRAP

Two or three sets (depending on reps/fatigue) as heavy as possible, with a minimum of 10, max of 15 reps per set.

Then, spend some time warming up the deadlift for the WOD.

WOD Primer

2 Rounds:

5 Deadlifts (Light BB)

15 Double Under or Single Unders

WOD

AMRAP 15 or 7 rounds:

Deadlifts 3/6/9/12/9/6/3

Double Unders 15/30/45/60/45/30/15

10 pushups after each round

F:  KB SDHP 5/10/15/20/15/10/5; single unders

P1:  185/125

P1.5:  155/105

P2:  135/95; DU reps 10/20/30/40/30/20/10

C:  225/155 or more; 5 strict handstand pushups after each round