Time to compare your performance on a benchmark WOD to the one you did at the start of the semester. The three benchmarks to choose from are:
Christine
3 RFT:
500m row
12 deadlifts (we’re using around 60% of 4RM—Rx’d is bodyweight)
21 box jumps, 20″
Helen
3 RFT:
400m run
21 kettlebell swings, 1.5/1 pood
12 pull-ups
Cindy
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats
Record beginning of semester time compared with your new time. For freshmen, 7% improvement in time = 1 point; 12% = 2 points; 20% = 3 points.
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I did Helen – unfortunately, the stopwatch did not work the first time and I got somewhere between 10 and 15 minutes. Today I got 11:30
Helen #1: 15:00 min
Helen #2: 17:06 min
Did Cindy [which was not the benchmark WOD I did at the beginning of the semester, but I already have a decent Helen PR]. I had never done Cindy, so it was a good benchmark to get out of the way.
Full 18 rounds
Christine: 9:50 @ 170lb deadlift
That’s a tough one!
Wow–we really had some epic effort on these WODs!
I am truly proud of you, students, for your growth this semester!
Keep up the effort! Summer is a great time to keeping working and making progress!
11:45, 95# deadlifts
Not sure of my 4RM. Have been going light on weight lately. Probably should have upped it to 115#. After a tiring weekend, the rows were labored. Nonethless, the WOD was effective. The jumps were tricky after taxing the hammies with the rows and deadlifts!
12:25 @ 195lbs and 24 inch box.
This was tough!!!!
Correction 185lbs on DL’s.
Cindy: 19 rds.
Better than last year (17 rds and some change).
Helen, as rx’d
8:59