Benchmark Monday 12/16/2013

pukey

Warm Up

Run 400m/Row 500m on your own

Together:

2 rounds

  • 10 Wall Balls
  • 10 Burpees

WOD

“Fight Gone Bad”

3 rounds of 1 minute, max effort intervals.  Score is total reps.

  • Wall Balls (20/14)
  • Sumo Deadlift High Pulls (75#)
  • Box Jumps (20)
  • Push Press (75)
  • Row (calories)
  • Rest 1 min. between rounds

Cool Down

Coach Led Stretching

Saturday 12/14/2013

rope_climb

Warm Up

2 rounds of Max Effort (ME) Wall Balls (20/14)

Skill

Rope Climb Technique

Rope Climb Scaling

WOD

“Tommy V”

For time:

  • 21 Thrusters (115/75)
  • 12 Rope Climbs (15′)
  • 15 Thrusters
  • 9 Rope Climbs
  • 9 Thrusters
  • 6 Rope Climbs

Cash Out

2000m Row Time Trial

Thursday 12/12/2013

squats save

Warm Up

2 rounds

  • 15 PVC pass throughs
  • 15 squats
  • 15 push ups

Burgener Warm Up/Overhead Squat Skill work

WOD

Overhead Squats   5-5-3-3-1-1-1

(Modify to OHS skill work if uncomfortable with the OHS with weight)

Cool Down

Shoulder Mobility Work