Benchmark Monday, 5 June

20170606_112646WARM UP

3 Rounds
– 3 Laps
– 10 Go Throughs
– 5 Around the Worlds
– 10 Good Mornings
– 5 Inch Worm Push Ups
– 10 KB Swings (build in weight)

 

STRENGTH

5 Rounds
– 5 Strict Pull Ups
– 5 Ring Dips

WOD – BENCHMARK MONDAY

Marguerita

For Time: 50 x Burpee/Push Up/Jumping Jack/Sit Up/Handstand

POWER HOUSE

3 Rounds
– 10 Weighted Russian Twist
– 10 Push Up Renegade Rows
– 10 Overhead Sit Ups

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Monday

WARM UP

3 Rounds
– 30 x Jump Rope (R1 – singles, R2 – left foot, R3 – right foot)
– 10 Good Mornings
– 10 Squat Hops
– 10 Jump Squats

Finish up with 40 Double Unders (count attempts OR sub high/slow singles)


STRENGTH & SKILL

Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.


WOD

Three rounds for time of:
– 400 Meter Run (5 laps)
– 40 Double-Unders
– 20 Alternating Reverse Lunges with Kettlebells (55/35)


POWERHOUSE WORKOUT

50, 40, 30, 20, 10
– AbMat SitUps
– Russian Twists