Monday January 8, 2024

Warmup

1:30 bike/row

10/side Russian KBS

10/side RDL

10/side OH press

5 goblet squats

5/side KB thruster

10 bird dog

:20 plank

Mobility

Banded hamstring stretch 1:00/side

Thread the needle :30/side

Skill/Strength

Establish a 2 rep max deadlift

Do not compromise form.  

WOD Primer

2 rounds:

4 wallballs

4 KB swings

WOD

Wallballs

KB Swings

10/20/30/40

15 minute time cap.  If you do not finish, score it like an AMRAP.

F:  reduce reps; air squats or light DB thrusters instead of wallballs

P1:  55/35

P2:  35/25

C:  alternating DB snatch (50/35 minimum) instead of kb swings; heavy wallball; add 2 rope climbs at the end of each round

This weeks workouts will be our 2024 BHCF Benchmarks.  Record your times this week – we will redo in the summer and end of year to measure progress.