Wednesday June 25, 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 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.