A. Four sets of:
Russian Step-Ups x 10 reps each leg Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Push-Ups x 12-15 reps @ 2011 Rest 45 seconds B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (20/12 lbs) 12 Burpees
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A. Take exactly 15-minutes to find 1RM Bench Press.
B. “Squat a Ton and Run” Three rounds for time of: Back Squat one ton and run 400 meters One ton equals 1,018 kilos. For our purposes complete the following reps per round with the weight listed: * 128 kg. = 8 reps * 113 kg = 9 reps * 102 kg. = 10 reps * 93 kg = 11 reps * 85 kg = 12 reps * 68 kg. = 15 reps * 60 kg = 17 reps * 51 kg = 20 reps * 42 kg = 24 reps A. EMOM for 10:00-
2 Snatches from the High Hang (mid thigh) *Begin between 50-60% of max Snatch, and work to a max double for the day. B. 1a) 3X5 UB Weighted Strict Pullups – heaviest possible rest 1:00 1b) 3X3 BTN Push Jerks + 2 OHS – work to a max for the complex, rest 2:00 C. 15:00 AMRAP of: 5 HSPU 5 Power Clean 70/50 5 HSPU 5 Front Squats 70/50 5 HSPU 5 Shoulder to Overhead 70/50 A. EMOM for 10:00-
1 Hang Clean (from mid-thigh) + 2 Jerks *Begin between 60-65% of max Clean & Jerk, and work to a max for the complex. B. 1a) 2X10 Tempo Strict TTB (3 counts down after touching bar) – rest 90 sec. 1b) 2X10 Strict HSPU AFAP – the goal is to go as fast as possible, rest 90 sec. C. For time: 50 10cm Target Burpees 50 Thrusters 40/30kg 50 10cm Target Burpees When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.”
The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself! AMRAP 28 Minutes -Teams of 4 - one person working at a time
100 KB Swings (24kg/16kg) 100 Pullups 100 Front Squats (60kg/40kg) 100 Pushups (HSPU) 100 Box Jumps (24″/20″) 100 T2B A. 3 x 5 Banded Deadlift @40%
B. Deadlift: 3 x 6 @ 65%, 75%, 85% Rest 2-3 minutes between sets C. For time: (Weilimdorf) 1000 Meter Row 75 Burpees Over the Erg 40 Alternating Dumbbell Snatches (32/24) C. For time: (Mitte) 1000 Meter Run 100 Burpees 40 Alternating Dumbbell/KB Snatches (32/24) A. Alternating EMOM for 12 MIN
Back Squat (6×2 @80% (Even Min)) 30 second plank hold (odd min) At 0:00 complete 1 set of Back Squats, At 1:00 perform a "plank hold" for 30 seconds. Continue Alternating sets every minute for 12 mins. Metcon: With a running clock… 1) EMOM for 10:00- 15 Wall Balls 20/14# *Rest until the clock hits 15:00 2) 7:00 AMRAP of: 30 Double-Unders 10 TTB A.1. Handstand Holds:
3 x 30 seconds rest 30 seconds A. 2. Handstand Walk progression B. Three rounds for time of: 10 Pull-Ups 15 Push Press (40/30 kg. – or ideally, the max weight you can handle unbroken) and then rest exactly five minutes before performing, Three rounds for time of: 15 Weighted Sit ups w/ KB 15 Box Jumps (24″/18″) C. 3 rounds: Max effort L-sit |
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