Benchmark Month! For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress. Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout. We are all here to get better! Happy New Year everyone!
Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month (1x/week)! Thanks!
Monday WOD
STRENGTH
Front Squat, 3 sets of 5 reps at 31X1 Tempo
Build as able each set, but make sure you are able to maintain tempo throughout set
WOD
Level 1
For Time:
- Row x 750m
- Thruster (35#) x 40
- Ring Row x 20
Level 2
“Jackie”
For Time:
- Row x 1000m
- Thruster (45#) x 50
- Pull-up x 30
Notes: Compare to Here. Do not drop empty bars!
FS: 25,30,35kg
Wod: 12:21 (red band pull ups)
FS: 65, 75, 90lbs
9:36, 35#, RRs
FS: 95
WOD: 8:34
FS: 55, 75, 80lbs
WOD: 11:07 (35lb bar, ring rows)
FS: 135#, 145#, 135#
“Jackie”: 10:35 (half regular pull ups, half reverse grip pull ups)
FS: 105, 115, 125
WOD: 9:50
135
7:46
85
11:22
FS: 85
WOD: 10:30 (35#, ring rows)
7:49
FS: 85, 95, 105
WOD: 10:12 @ 35# (20 sec slower than last time, womp womp)
85,95,105
8:38
95,115,115
11:41
185, 195, 205
6:26rx
FS: 135#
Jackie: 9:12
FS 85/95/105
Jackie 7:40 rx (45#)
Compared to last time at 8:07
JACKIE- 8:58 (squats not below parallel due to knee recovery)
FS: 165
Jackie: 7:48rx
165
7:48 rx
FS: 75, 80, 80
Jackie: 11:27 (35lb and pullups)
6:28
109#
11:29
6:58
7:50