Tagged as: KELLY

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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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Benchmark WOD Kelly 14.4.18 (MGW)

PRO/ROOKIES: 5 rounds for time 400 m Run, 30/15 Wall Ball Shots RX 20 lb, 30/15 Box Jump

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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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 Kelly 16.9.17 (MGW)

PRO/ROOKIES: 20 min AMRAP Kelly 400 m Run, 30/15 Wall Ball Shots, 30/15 Box Jump

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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