BENCHMARK DAY
WARM UP:
3mins
5 Strict pull ups
10 Push ups
15 Squats
MOBILITY:
Pistol of doom
Peanut crunches
Own choice
BENCHMARK WOD:
“FRAN” 21/15/9
Thrusters 42.5/30kg
Pull ups
WARM UP:
Snatch warm up -3mins
10 Good mornings
10 Snatch press
10 Muscle snatch
MOBILITY:
Pistol of doom
Groin terror
Thoracic extensions
Overhead hang
MOTOR CONTROL:
Muscle up practice
WOD:
5 Rounds
1 Clean and jerk
10 Back squats
Rest 3mins
*Your score is the total weight lifted. Only add every lift made… If you miss your clean and jerk or a squat then the number doesn’t get added.
e.g
1 Clean and jerk @ 100kg
+
10 Back squats @ 110kg
=
1200kg for that round. Your score will be the total of all rounds
WARMUP:
3mins Double Unders
1min Rhythmic stabilisation each arm
1min Rebound box jumps
MOBILITY:
Pistol of doom 15, 15
Peanut roll & crunches 5, 5, 5, 5
WOD:
“Barbara”
Five rounds, each for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3mins rest between each round
WARM UP:
3mins
10 Good mornings
10 Snatch press
10 Muscle snatch
MOBILITY:
Pistol of doom
Groin terror
Thoracic extensions
MOTOR CONTROL:
5 Rounds building weight of the following complex
3 Snatch pulls > 3 Hang power snatches > 3 Snatch balance
WOD:
Seven rounds for time of:
12 Thruster 35/23.5kg ( no bumper plates, no dumping)
9 Toes-to-bar
Run 200 meters with a 10/6kg medicine ball
Worst wod demo ever…. I think we can get a few folks to beat these times too.
WARM UP:
2mins skin the cats or skin the cat progressions
MOBILITY:
Posterior hip capsule distraction
Peanut crunches
WOD:
As an individual or in teams
“Ralph”
Four rounds for time of:
8 Deadlifts 115/75kg
16 Burpees
3 Rope climbs
Run 600 meters
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.
