Tuesday June 24, 2025

Warmup

1:30 bike/row

5 no pushup burpees

10/side overhead press

5 no pushup burpees

10 goblet squats

5 no pushup burpees

5/side thruster

 

Mobility

10 squat to stands

:20/side samson stretch

10 downward dog toe taps

10 shin switches

 

Skill/Strength

Establish a 10 rep max back squat

 

Build up with a few smaller sets, then go for 10 at a weight that challenges you but with no risk of failure. 

 

WOD

AMRAP 15 or 8 rounds:

Wallballs

Burpees

3/6/9/12/15/18/21/24

 

F:  reduce rounds

P1/P2:  as written

C:  heavy wallballs; 6 strict pullups at the END of each round

 

Modify C by reducing the number of strict pullups or by using a band (but NOT by kipping).  Modify upward by doing strict chest to bar.

 

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This week’s workouts will be our mid-year retest of the 2025 BHCF Benchmarks.  Please record both your bench press weight AND time for the WOD.  We will redo the WOD in December to test progress.

Will Williams