Women:
Benchmark: 5 RM shoulder press
Partner WOD:
50 Drunken burpee ball slams (25 each partner, back and forth)
50 Rings of Saturn (25 each way)
50 Partner medball situps
25 Partner clapping push-ups
Bear crawl, 1 length of gym
Broad jumps, 1 length of gym
At some point in the workout, each person does 1 rope climb or 5 ground-to-stands
Men:
Benchmarks
2 minutes max rep push-ups
5 RM deadlift
5 RM backsquat
5 RM shoulder press
Record results and improvement to comments
The benchmarks were great. I upped all three of my lifts from the start of the year.
Deadlift – 145 to 205
Backsquat – 120 to 175
Shoulder Press – 65 to 85
Improved on all of my lifts. This was encouraging as I declined on a lot of the other benchmarks. I blame it on losing 5 lbs and feeling weak coming out of sickbay!
Awesome to see the improvement in others.
Stayed around the same on most lifts.
Awesome to see how much we have improved!! Thank you!