Benchmark Wednesday, 31 May

WARM UP

3 Rounds
– 20 Singles (Left, Right, Both)
– 10 KB swings (begin light, build weight)

THEN: 30 Double Unders/Attempts

WOD 1 – Annie

50, 40, 30, 20, 10
– Double Unders
– AbMat Sit Ups

WOD 2 – Fran

21, 15, 9
– Thrusters (95/65#)
– Pull Ups

EXTRA CREDIT

100 Double Crunches

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Benchmark Friday

WARM UP

Annie
50 – 40 – 30 – 20 – 10
– Double Unders (sub singles 2:1)
– AMSU

 

BENCHMARK WOD

Jeremy
21-15-9 reps, for time of:
– Overhead Squat, 95/65 lbs
– Burpees
POWERHOUSE
5 min: 15 Toes to Bar, EMOM

 

Saturday

WARM UP

Pizza Game

 

STRENGTH AND SKILL

“Annie”

50, 40, 30, 20, 10
-Double Unders (Singles: 3=1)
-AbMat SitUps

 

WOD

CHIPPER
– 5 Ring Dips
– WB Shuttle Run
– 10 Deadlifts (135/205)
– WB Shuttle Run
– 20 Pull Ups
– WB Shuttle Run
– 30 Alternating Pistols (1=1)
– WB Shuttle Run
– 20 Pull Ups
– WB Shuttle Run
– 10 Deadlifts
– WB Shuttle Run
– 5 Ring Dips

 

JUST FOR FUN

Max Height Box Jump