Monday June 27, 2022

Warmup

2 Rounds:

10 Cossack Squat

5 No Pushup Burpee

5/Arm Bottoms up KB Press

 

Mobility

10 Squat to Stand

:20/Side Samson Stretch

:20 Downward Dog

10 Downward Dog Toe Taps

 

Skill/Strength

Establish a 5 rep max back squat

 

Write down your weight.  You will need it going forward.

 

Then…

 

3x5 at 80%

 

WOD

3 rounds:

20 pullups

15 front squats

20 burpees over the bar

 

F:  ring rows; kb goblet squats; regular burpees

P1:  135/95

P2:  95/65

C:  155/105; 10 bar muscle ups instead of pullups

 

This week’s WODs are the 2022 BHCF Benchmarks that we did in the first week of January.  Let’s see how much fitter we’ve gotten.  Write down your scores/times this week – we will redo them one more time in December. 

Jacque Hagen