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, and posting will help you keep track and be accountable for your progress!
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 on Jan 22 (1x/week)! Thanks!
In 10 Minutes, build to heavy 3-rep Thruster from the floor
Notes: This is meant to act as a primer for the workout – go for a challenging set of 3 but not a max, and make sure you are resting around 90-120 seconds between attempts. If your position feels off, spend time between attempts staying mobile that you are efficient on the wall balls in the workout.
*Scale to 5×5 Dumbbell Thruster (1 set every other minute for 10 minutes)
- 150 Wall Ball Shots For Time (20/14) – to 10′
- 100 Wall Ball Shots For Time (14/8) – to 9′
AMRAP 6 (slow pace, not scored):
- Row x 10 Cal
- Double Under x 20 (or Jump Rope Single x 50)
Spend some time mobilizing hip flexors with the couch stretch of some variation – keep yourself feeling good for the rest of the week!