Thursday January 9, 2025

Warmup

2 rounds:

150m row

10 scapular pushups

:30 plank

 

Mobility

Wall hinge stretch :30

 

Skill/Strength

Establish a 6 rep max strict press

 

WOD (25 minute time cap)

10 rounds:

15 situps

10 pushups

 

Begin AND end with 750m row

 

F:  box pushups

P1:  as written

P2:  500m row

C:  3 wallclimbs instead of pushups; 10 GHD situps and/or 10/8 ski cals instead of regular situps

 

Modify C by doing a different HSPU variation (strict, kipping, etc.).

 

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This week’s workouts will be our 2025 BHCF Benchmarks.  Please record both your bench press weight AND time for the WOD.  We will redo the WOD mid year to test progress.  We will redo the strength periodically throughout the year. 

Jacque Hagen