Tagged as: BENCHMARK

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WOD 20.1.18 (GW)

PRO/ROOKIES: DIANE 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Up 8 min Cap. 3 min Strict REST, then 50/30 – 30/20 – 20/10 Sit Ups, Ring Rows

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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Benchmark Kelly 4.3.17 (MGW)

PRO/ROOKIES: KELLY 5 Rounds for time 400 m Run, 30/15 Box Jump, 30/15 Wall Ball Shots. 35 min Cap.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 3 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 12 rings Delt Fly, max effort tricep dips (box)



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Benchmark Thursday NANCY 2.3.17 (MW)

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

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



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BENCHMARK BARBARA 4.2.17 (G)

PRO/ROOKIES: For time – 5 rounds of 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Squat, 3 min strict rest.

HEAVY DAY:
A. Super set 4*5 Hang Power Clean – 4*8 Push press
B. Super Set 3*12 side shoulder raises – 3 *15 – 12 Glute hamstring push up
C. Super Set 3* 30 sec battle ropes – 3*16 Plank to Push Up.
D. 3* 20-15 GHD sit ups loaded if possible.



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WOD 7.12.16 (MG)

PRO/ROOKIES: For time 50/35 Chest to bar/Pull Ups every time you break 7/5 Burpees then ANNIE 50-40-30-20-10 Sit Ups, DU.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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BENCHMARK SATURDAY 9.9.17 (G)

PRO/ROOKIES: 4 Rounds of BARBARA 20/12 Pull Ups, 30/15 Push Ups, 40/25 Sit Ups, 50/30 Air Squat 3 min Rest between rounds
HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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