Archive for the ‘Benchmark’ Category

Warm Up

30/30 Squats
20 x Lunges
20 x Ground to Overhead (Barbell)
3min Hip Mobility
3min Shoulder Mobility

WOD

“Zeus”

3 RFT:

30 x Wall Balls (9/6kg)
30 x Sumo Deadlift High-Pull (35/20kg)
30 x Box Jump (20/16″)
30 x Push Press (35/20kg)
Row 30 calories
30 x Push Ups
10 x Back Squat (Bodyweight)

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Warm Up

500m Row @ 75%
Junkyard Dog
Burgener Warm Up
3 x 3 Position Snatch
30/30 Squats

Strength

Push Press 5×5 with 90sec Rest

WOD

“Grace”

For time:
30 x 2-Position Ground to Overhead (60/30kg)

Warm Up

2 Rounds of :

80m Farmer Walk (40/20kg)
250m Row @ 100%
10 x Handstand Push Up

Strength

Deadlift 7×3

WOD Hope For Kenya

12min AMRepAP:

50 x Squats
30 x Push-ups
15 x Pull-ups

I won’t be in today, please be on time for Steve and Olly.

Warm Up

Junkyard Dog
Burgener
3 x 3 Position Snatch
100m Farmer’s Walk (40kg)

Strength

Push Press 5 x 5

WOD

“The Chief”

Max rounds in 3 minutes of:

3 x Power Cleans (60 / 40kg)
6 x Push-ups
9 x Squats

Rest 1 minute. Repeat for a total of 5 cycles.