Tagged as: BENCHMARK

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Benchmark WOD Nancy 29.2.20 (MGW)

PRO/ROOKIES: Nancy – For time 15 OH Squat RX 40 kg, 400 m Run. Cash out 50 Strict Chin Ups.

ENDURANCE WOD: 4 Rounds 1 min ON/OFF a. Battle Ropes, b. Speed Fit, c. Assault Bike.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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Benchmark Thursday 27.2.20 (GW)

PRO/ROOKIES: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups. 9 min Cap. 2 min REST after the Cap then Sally Up, Sally Down Back Squat, use the same load with the Fran.

MASTER CLASS: Heavy Fran 21-15-9 Thrusters RX 50 kg, Strict Pull Ups. 9 min Cap, 2 min REST after the Cap then Sally Up, Sally Down Back Squat, use the same load with the Fran.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

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WOD 22.2.20 (GW)

PRO/ROOKIES: 20 min EMOM ODD Chelsea 5/3 Pull Ups, 10/7 Push Ups, 15/10 Squat, EVEN 7 Hang Power Clean RX 60 kg.

ENDURANCE WOD:
2 min Burpee Tyre Flip Jump through, 2 min REST, 2 min Speed Fit, 2 min REST, 2 min Assault, 2 min REST,
2 min Burpee Tyre Flip Jump through, 1 min REST, 2 min Speed Fit, 1 min REST, 2 min Assault, 1 min REST,
2 min Burpee Tyre Flip Jump through, 30 sec REST, 2 min Speed Fit, 30 sec REST, 2 min Assault, 30 sec REST.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD AMRAP HELEN 25.1.20 (MGW)

PRO/R00KIES: 20 min AMRAP Helen 400 m Run, 21 KB Swing RX 24 kg, 12 Pull Ups.

ENDURANCE WOD:
1000/800 m Speed Fit 7 min Cap, 1000/800 m Ski Erg 7 min Cap, 60/50 Cal Assault 7 min Cap,
500/400 m Speed Fit 3 min Cap, 500/400 m Ski Erg 3 min Cap, 30/25 Cal Assault 3 min Cap,
200/150 m Speed Fit 1 min Cap, 200/150 m Ski Erg 1 min Cap, 12/9 Cal Assault 1 min Cap.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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Benchmark Thursday + WOD 23.1.20 (MGW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100 kg, Strict Hand Stand Push Ups. 9 min Cap. Then 10 min EMOM ODD 10 Burpees, Even 12 Toes to Bar/Knees to Chest.

MASTER CLASS: Diane 21-15-9 Dead Lift RX 100 kg, Strict Deficit Hand Stand Push Ups. 9 min Cap. Then 10 min EMOM 9 Toes to Bar, Max Burpees.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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WOD + Benchmark 16.1.20 (GW)

PRO/ROOKIES: 5-7-9 Front Squat RX 60 kg, Strict Hand Stand Push Ups. 6 min Cap. Then Fran 21-15-9 Thruster RX 40 kg, Pull Ups.

MASTER CLASS: 5-7-9 Front Squat RX 80 kg, Strict deficit Hand Stand Push Ups. 5 min Cap. Then Heavy Fran 21-15-9 Thruster RX 50 kg, Strict Pull Ups.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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Benchmark Saturday double Helen 11.1.20 (MGW)

PRO/R00KIES: For Time 3 rounds 800 m Run, 42 Kettlebell Swings RX 24 kg, 24 Pull Ups.

ENDURANCE WOD: The GHOST – 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double unders
1 minute rest

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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WOD 28.12.19 (MGW)

PRO/R00KIES: For time 21-15-9 Power Clean, Shoulder to OH RX 50 kg. 3 min Strict Rest then ANNIE for time 50-40-30-20-10 Sit Ups, DU. 20 min Cap.

ENDURANCE WOD: Every 7 min for 28 min a. 1000 m Speed Fit, b. 1000 m Ski Erg, c. 1200 m Row, d. 30-20-10 Wall Ball Shots, Burpees.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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Benchmark Saturday ANGIE 7.12.19 (MGW)

PRO/R00KIES: ANGIE. For time 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squat.

ENDURANCE WOD: TABATA A. Tyre Flips Jump on/off, B. Speed Fit, C. Ski Erg, D. Burpees Bar Touch.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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Benchmark Optimus Prime 30.11.19 (GW)

PRO/R00KIES: Buy in 1000/800 m Run 5 min Cap. 3 Min REST then Optimus Prime – 7 min AMRAP Wall Ball Shots RX 20 lb, 5 Dead Lifts RX 100kg at the top of each minute.
Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.

ENDURANCE WOD: 5 min Max meter Speed Fit, every 200 m Run Rest 30 Sec. 3 min REST. 5 min Max Cal Ski Erg, every 12 Cal Rest 30 sec. 3 min REST. 5 min Max Reps Burpees Bar touch, every 10 Reps 30 sec REST. 3 min REST. 5 min Max Cal Assault Bike, every 10 Cal 30 sec REST.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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