Benchmark Variations

Tuesday, Sept 17th, 2013

Awesome work to everybody that showed up today!  We continue to see lots of PR's on the lifts, which is really inspiring.  Keep up the hard work!

Strength:  Shoulder Press 5x5

WOD:  "Hope"

Done in Fight-Gone-Bad format

3 rounds, 1 minute at each station to get max reps, 1 minute of rest at the end of the round.

Burpees

Snatch (75/55)

Box Jumps (24)

Thruster (75/55)

Chest-2-Bar Pull Ups

REC:  Foam Roller

Monday, August 12th, 2013

Weekly Warm Up:  10 KB Swings, 10 Toes-to-Bar, 10 Box Jumps, 5 Slow Overhead Squats w/PVC facing the wall

Strength:  Front Rack Lunge 3x10-12

WOD:  "Russian Fran"

For Time

21-15-9

KB Thrusters (24/16) in each hand

Chest-to-Bar Pull Ups

REC:  100 Russian Twists followed by Coach-led sled Races