Tagged as: BENCHMARK

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WOD 2.11.19 (G)

PRO/R00KIES: Barbara 5 Rounds for time 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Air Squat, 3 min Strict REST.

ENDURANCE WOD: TABATA a.Assault Bike, b.Box Jump, c.Ski Erg, d. Speed Fit. 1 min REST Between.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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Benchmark Thursday 31.10.19 (GWM)

PRO/R00KIES: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups 10 min Cap. 5 min Strict Rest from your personal FRAN time. Then 1000/800 m Run 6 min Cap.

MASTER CLASS: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups 6 min Cap. 3 min Strict Rest from your personal FRAN time. Then 1000 Run 9-7-5 Heavy Thrusters RX 50 kg, Bar Muscle Up 12 min Cap.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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Benchmark Thursday 24.10.19 (GWM)

PRO/R00KIES: Diane 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups 10 min Cap. 3 min after the Cap. Then 6 min EMOM ODD MAX Effort DU, EVEN REST.

MASTER CLASS: Diane 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups 8 min Cap. 3 min after the Cap. Then 8 min EMOM ODD 4 Ring Muscle Up Max DU, EVEN REST.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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Benchmark Saturday 12.10.19 (MGW)

PRO/R00KIES: Kelly 5 Rounds for time 400 m Run, 30/15 Box Jumps, 30/15 Wall Ball Shots RX 20 lb. 30 min Time Cap.

ENDURANCE WOD: 1000/800 m Run 6 min Cap. Then 16 min EMOM 1st min 12/9 Cal Prison Style Assault Bike, 2nd 12/9 Cal Ski Erg, 3rd 50 DU, 4th REST. Cash out 1000/800 m Run 6 min Cap.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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Benchmarks Saturday 5.10.19 (GWM)

PRO/R00KIES: DΙΑΝΕ For time 21-15-9 Dead Lift RX 100kg, Strict Hand Stand Push Ups 10 min Cap. 3 min REST then ANNIE 50/40/30/20/10 Sit Ups, DU. 10 min Cap.

ENDURANCE WOD: Every 6 min 200 m Run, 50 DU, 20/15 Burpees.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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BENCHMARKS SATURDAY 24.8.19 (MG)

PRO/R00KIES: 12 min of CINDY – AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squat, 3 min REST then ANNIE 50-40-30-20-10 Sit Ups, DU.

ENDURANCE: 3 Rounds 3 min Max Cal Ski Erg.
3 Rounds FT 600 m Run 3 min Cap.
3 min REST between Rounds.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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Benchmark Saturday 13.7.19 (G)

PRO/R00KIES: BARBARA 5 Rounds for time 20/10 Pull Ups, 30/15 Push Ups, 40/20 Sit Ups, 50/25 Squat, 3 min Strict REST.

ENDURANCE: Three 6 min AMRAPs with 3 min REST between.
a.20 Cal Row, 10 Box Jumps 60 cm,
b.20 Cal Assault, 50 DU,
c.20 Cal Ski Erg, 9 Burpees.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 27.6.19 (GWM)

PRO/R00KIES: Four rounds for time 9 Snatch RX 50 kg, 12 Chest to Bar/Pull Ups, 400 m Run.

MASTER CLASS: ISABEL – For time 30 Snatch RX 60 kg, 30 Chest to Bar, 15 Bar Muscle Up, 1000 m Run.

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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Benchmark 1.6.19 (GWM)

PRO/R00KIES: Elizabeth 21-15-9 Squat Clean RX 60 kg, Ring Dips. 10 min Cap, 3 min Personal REST then 200 DU for time cap 4 min.

ENDURANCE WOD: 3 Rounds of – 2 min MAX Row, 2 Min max Assault, 2 min Max Ski Erg, 500 m Run 3 min Cap, 2 min REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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WOD 13.5.19 (MGW)

PRO/ROOKIES: Fran for time 21-15-9 Thrusters RX 40 kg, Pull Ups. 8 min Time Cap. 4 min Strict rest from your time then For time 1500 m Run 8 min time Cap.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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