Tagged as: BENCHMARK

Benchmark WOD 29.3.19 (MGW)

PRO/ROOKIES: Nancy 5 Rounds for time 400 m Run, 15 OH Squat rx 40 kg + Bonus Cash out 50/40 Jump Over the Bar Burpees. 25 min Cap.

ENDURANCE WOD: Every 6 min for 36 min A. 500 m Row, 400 m Run, B 500 m Ski Erg, 400 m Run, C. 100 DU, 30 Cal Assault.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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Benchmarks Saturday 9.3.19 (GW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100/70 kg, Hand Stand Push Ups 8 min Cap. 3 min Personal REST then Elizabeth 21-15-9 Squat Clean RX 60/40 kg, Ring Dips 10 min Cap.

ENDURANCE WOD: 50/40 Cal Assault 4 min Cap, 2 min REST, 800/600 m Run 4 min Cap, 2 min REST, 800/600 m Ski Erg, 2 min REST, 800/600 m ROW 4 min Cap, 2 min REST. 800/600 m Run 4 min Cap.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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WOD 2.3.19 (GW)

PRO/ROOKIES: “CINDY FULL OF DEAD LIFT” 20 min AMRAP 3 Rounds of CINDY, 10 Dead Lift RX 100 kg
* One round of Cindy is 5 Pull Ups, 10 Push Ups, 15 Air Squat. Complete 3 rounds, then do the 10 Dead Lift.

ENDURANCE WOD: 1000/800 m Ski Erg 6 min Cap, 50/40 Cal Assault 6 min Cap, 1000/800 m Run 6 min Cap, 1000/800 m Row 6 min Cap.

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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BenchMark ”THE CHIEF” Saturday 23.2.19 (WGM)

PRO/ROOKIES: Five 3 min AMRAPs with 1 min Rest between each AMRAP: 3 Power Cleans 60/40 kg, 6/4 Push-Ups, 9/7 Air Squats.

*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

ENDURANCE WOD: 4 min Max Cal Assault, 2 min REST, 4 min Max Cal Row, 2 min REST, 4 min Cap 800 m Run, 2 min REST, 2 min Max Cal Assault, 1 min REST, 2 min Max Cal Row, 1 min REST, 2 min Cap 400 m Run

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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Benchmark WOD Barbara 16.2.18 (G)

PRO/ROOKIES: 5 Rounds For Time 20/10 Pull Ups, 30/15 Push Ups, 40/20 Sit Ups, 50/25 Air Squats, 3 Minutes Rest

ENDURANCE WOD: Every 3 min for 36 min 1st 500 m ROW, 2nd 500 m Run, 3rd 25 Cal Assault, 500 m Ski Erg.

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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“INCREDIBLE HULK” + RUN BENCHMARK WOD 2.2.18 (WM)

PRO/ROOKIES: 20 min AMRAP 5 Deadlifts, 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Back Squat RX 50 kg, 200 m Run

ENDURANCE WOD: ”THE GHOAST 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

HEAVY DAY

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

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WOD 24.11.18 (GM)

PRO/ROOKIES: 12/10 min Chelsea EMOM 5 Pull Ups, 10 Push Ups, 15 Squat. Then ANNIE For time 50-40-30-20-10 DU/SU, Sit Ups 12 min Cap. (ROOKIES 2 min REST BETWEEN Benchmarks)

ENDURANCE WOD: TABATA Ski Erg, 1 min REST, TABATA ASSAULT bike, 1 min REST, TABATA Sit Ups, 1 min REST, TABATA Row.

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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Benchmark Tuesday 30.10.18 (GW)

PRO/ROOKIES: Fran 21-15-9 Thruster RX 42 kg, Pull Ups (10 min Cap for the fran). Cash out 50 Sit Ups.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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Benchmark Saturday Nancy 20.10.18 (MW)

PRO/ROOKIES: For time 5 Rounds 400 m Run, 15 OH Squat RX 40 kg.

ENDURANCE WOD: Three 3 min Rounds 20 Cal ROW, 2O0 m Run, Max Reps Push Ups. REST 3 min between rounds.
Then
Three 3 min Rounds 18 Cal Assault Bike, 200 m Run, Max Air Squat. REST 3 min between rounds

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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Benchmark Saturday ANGIE 6.10.18 (G)

PRO/ROOKIES: ANGIE 100/50 Pull Ups, 100/60 Push Ups, 100/70 Sit Ups, 100/80 Air Squat

ENDURANCE WOD: EVERY 5 min For 30 min

A. 1 min MAX Cal Ski Erg + 400
B. 1 min MAX DU + 400 m RUN
C. 1 min MAX Assault + 400 m Run

3 min REST then 3 Rounds of 30 sec max mountain climbers + 30 sec max V Ups + 1 min REST.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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