Monday Workout: Benchmark Intro WOD

Strength

Box Squats (3-3-3-3-3) [see vid]

WOD

Intro Benchmark WOD (we have about 50 of your scores in our office. come check out your old score if you don’t know)

Run 400 Meters

15-12-9 of

  • Burpees
  • Air Squats

Run Around Building (some of you may have run 400M again)

 

 

25 thoughts on “Monday Workout: Benchmark Intro WOD

  1. Squat: 145#
    WOD: 6:23. Dunno what I did in the intro classes, but I know I felt like I was dying, and today I felt good.

  2. Squat: 145#
    WOD:7:43

  3. ooops! 21-15-9 instead!!
    7:01

  4. BS: 67, 77, 89×3
    WOD: 5:46

  5. 221#
    5:40

  6. 280# bs
    wod: 4:55

  7. BS: 285#
    wod: 5:50

  8. BS: 177#
    WOD: 7:05

  9. Ran up to monticello/carter mountain orchard (while on conference call)
    Then did WOD at 5:05Rx with some cheating involved…

  10. BS: 195×3, 205×2
    WOD: 5:56 Rx

  11. BS: 99,111,111,121,133
    WOD: 7:10 (back to reality after vacation…boo)

  12. BS: 155, 165 x2, 170 x2
    WOD: 5:52

  13. 125# 7:56

  14. Bs:245
    Wod:5:30

  15. WOD at my house on Tues.
    6:53 with an estimated run more or less equal to prescribed

  16. BS: 3×8 @ 195, 5×1 @ 210, 2×2 @ 225, 1×1 @ 240
    WOD: 4;45

  17. BS: 155, 175, 185
    WOD: 5:30

  18. High bar back squat: single up to 365#, atg
    Then 2 sets of 3 at 310#
    WOD: 4:15

      1. nicccccccce

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