Wednesday January 7, 2026

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 glute bridges

:30 plank

5 hand release pushups

5/side half kneeling rock backs

Mobility

Wall hinge stretch :30

Skill/Strength

Warm up to your working weight for the WOD

WOD

In 5 minutes:

15 bench presses

30 wallballs

AMRAP cal row

3 rounds.  Rest 5 minutes between rounds.  Your score is the total cals accomplished.

F:  light barbell

P1:  135/85

P1.5:  115/75

P2:  95/55

C:  155/95

BF:  185/115

Then (optional)…

30-45 dips (ring/matador/box) in as few sets as possible

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2025 BHCF Benchmarks!  Record your results.