Wednesday January 8, 2025

Warmup

10 cals bike or row

10 speed skaters

10 Cossack squats

10 lunge jumps

10 mountain climbers

:30 plank

5 inchworms

Mobility

Calf stretch :30/side

Thread the needle :30/side

Skill/Strength

Establish a max consecutive double unders or single unders

WOD

In 4 minutes:

50 double unders

AMRAP cal row or bike

4 rounds.  Rest 4 minutes between rounds. 

Alternate between row and bike (row 1/3 and bike 2/4, or vice versa). 

Your score is the total cals accomplished. 

F:  single unders (or 2x single unders)

P1:  as written

P2:  25 DU

C:  75 DU; add a 5th round on the ski erg (can be mixed in at any point)

Everyone is encouraged to do the 5th round if you’d like.  We are going to start doing a longer cardio day around once a week. 

Stagger start so everyone has access to the ergs. 

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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.