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In teams of 4 complete:
200 Double Unders 200 Thrusters (20/15) 200 Wall Ball (20#/14#) 200 Pull ups 200 Box Jumps (20 inch) 200 Hand Release Push ups 200 Hang Power Cleans (20/15) 200 Kettlebell Swings (24/16) 200 meter Burpee Broad Jump 200 Hang Power Snatch (20/15) 15 Squad Push ups 1 Group Hug to bring in 2016
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A. 10 MIN EMOM
Back Squat, 3 reps @80% B. WOD: Run 400 m Then 4 rounds: 20 Overhead walking lunges (20/10) 20 V-ups Then Run 400 m A. Every minute, on the minute, for 12 minutes:
Minute 1 – 5-8 Strict Pull-ups Minute 2 – 30 Double-Unders Minute 3 – 10 Toes to Bar Minute 4 – 4-6 Roll to Candlestick B. Complete as many rounds and reps as possible in 20 minutes of: Run 400 Meters 20 Unbroken Wall Ball Shots (20/14 lbs) *If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 20/14 lb ball, either alter the reps down (15 or 12 unbroken) or use a lighter ball to complete 20 unbroken reps. A: Front Squat
10 EMOM 3 reps @75 % B: 7 Rounds of : 40s on / 20s off at each station: Station 1 – Row for Calories (Weilimdorf) Station 1 - Ring Rows (Mitte) Station 2 – Burpees Station 3 – Kettlebell Swings (24/16) Score is lowest reps performed during that station. Add all three stations together for score. 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! Written by Matthias Falk "HELLBOY" - In teams of 2
Minute 0-8: Row 1500 Meter Remaining time: AMRAP Snatch @ 60/40 Minute 9-16: Row 1500 Meter Remaining time: AMRAP C&J @ 60/40 Minute 17-24: Row 1500 Meter Remaining time: AMRAP Thrusters @ 60/40 Strength: (20 min)
Back Squat 3x5 @80 %, 1x2 @90%, 2x1 @95%+ WOD: – For Total Time, Inc. Rest – – 4 Rounds – 7 Deadlifts 7 Shoulder to Overhead 7 Burpee Box Jumps Rest 30 seconds, then – 2 Rounds – 25 Wallballs 25 V-Ups L1: 20/15, 20″ Step Ups, Light Wallball, Situp L2: 40/25, 24/20″ Step Ups, Light Wallball L3: 60/40 kg,, 24/20″ L4: 80/52 kg., 30/24″ A. Strength: (10 min)
Strict Press – 85% 50%/6 60%/4 70%/3 80%/2 85%/3x1] *Exactly 1 minute rest in between sets WOD: (25 min) “Mary” – 20 Minute AMRAP – 5 HSPU 10 Alt Leg Pistols 15 Pullups L1: 15 Minutes – Pushups, Air Lunges, Ring Rows L2: Box HSPU, Light Goblet Squats, Band Asst Pullups / Ring Rows (alt each round) L3: As Written L4: Strict HSPU, CTB Pullups A. Strength:
Bent Over Rows – 5 x 5 (medium weight) Romanian Deadlifts – 100% (of Front Squat) 70%/6 80%/4 90%/4 100%/3×2 B. WOD: (30 min) – For Time – Cash-in: 800M Run – 4 Rounds – 15 Box Jump Overs 10 Deadlifts Rest 1 Minute Cash-out: 200M Run L1: 20″ Step Overs, Light Barbell L2: 20/16″ or Step Overs, 60/45 kg L3: 24/20″, 100/65 kg L4: 30/24″, 140/90 kg A.1. Bulgarian Split Squats:
- 3 x 8 reps each leg dumbells in each hand or with a barbell on your back. A.2. 8 Ring Push ups WOD: (20 min) – 5 Rounds for Time – 5 Power Cleans 10 Ring Dips 10 One Arm DB Shoulder to Overhead (5 each arm) [17 Minute Cap] L1: Light Barbell, Box Dips, Light DB L2: 95/55#, Band Asst Dips, Light DB L3: 135/88#, 50/30# L4: 185/120#, Sub 5/3 Ring MUs, AHAP |
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