Benchmarks:
1 mile run
2 minutes max sit-ups
2 minutes max push-ups
Compare with last August or January. Post time and improvement to comments.
WOD: DIY
Post WOD and results to comments
Category: . P.E. Women
“Benchmark”
3 RFT:
400m run
12 deadlifts, 135/95 lb
21 burpees
or
“Cindy”
20 minute AMRAP:
5 pull-ups
10 push-ups
15 squats
Strength
Deadlift 5-5-5-5-5 rep
Mobility
Deadlift/Pulling Prep
Endurance
Short Interval | Run | 100m sprint, rest 60 sec; repeat until form/pace deteriorates
Long Interval | Run | 800m, rest 90 sec; repeat until form/pace deteriorates
Time Trial| Run | 2k for time
Gymnastics
Every minute on the minute for 10 minutes:
-5 weighted pull-ups or chin-ups
Choose one weight to use the whole EMOM
Strength
Snatch 1-1-1-1-1-1-1 reps
Mobility
Lower Leg and Ankle
Endurance
Short Interval- Run: Repeat :60 on, :90 off until form/pace deteriorates
Long Interval- Row: Repeat 4:00 on, 3:00 off until form/pace deteriorates
Time Trial- Run: 5k (try to set a PR)
Gymnastic
5 rounds for time of:
10 Handstand Push Ups with Wall and Kip
10 Burpees
10 Kipping Pull Ups
1 mile run
Max reps pull-ups
Max handstand hold
2 minutes max reps sit-ups
Record results and improvement over beginning of the year to comments!
7 RFT:
7 Alternating double chops (L+R=1)
7 Burpee knee slap
7+7 Kettlebell lunge
Cone bear crawl, 3 lengths
7 Roll with ball
7+7 Delt raise with knee bend
7+7 Rotation behind head chops
27-minute cap