Tuesday January 13, 2026

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10/side DB RDL

5/side DB thruster

10 plank pull throughs

10 bird dogs

Mobility

Banded hamstring stretch 1:00/side

Skill/Strength

4-5 sets:

3 Double DB Weighted Vertical Jumps > 3 Unweighted Vertical Jumps

With 2 light DBs (10-30 per hand) perform 3 vertical jumps for max height.  Then set the DBs aside, and perform 3 more unweighted vertical jumps for max height. 

Modify by doing 3-5 unweighted vertical jumps. 

Rest a couple of minutes between sets.  During the rest, warm up the deadlift in the WOD.

WOD

In 1 minute:

10 deadlifts

AMRAP wallballs (even rounds) / double unders (odd rounds)

10 rounds.  Rest 1 minute between rounds.  Reduce deadlift reps by 1 in each subsequent round (10-1).

Keep two scores – your total wallball reps AND your total jump rope reps.

F:  KB SDHP (12-3) instead of deadlifts; single unders

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 or more; heavy wallball