Benchmark

Barbell Work
15 minutes of Snatch technique work
You may work up in weight as long as technique allows
WOD
“Cindy”
20 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats
Basics
Half “C...

Barbell Work
15 minutes of Snatch technique work
You may work up in weight as long as technique allows
WOD
“Cindy”
20 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats
Basics
Half “C...

Mandatory Mobility
15 Minutes of Squat, Hip, and Shoulder mobility
Skill Work
Thruster and Bar Facing Burpee Efficiency Practice
WOD
3 Rounds for time of:
30 Double Unders
15 Wall Balls 20/14
7 Power ...

Barbell Work
10 Minutes of Snatch Technique work from below the knee
WOD
“Nancy”
5 rounds for time of:
Run 400m
15 Overhead Squats 95/65
Basics
12 Minute AMRAP of:
Run 200m
20 Squats

I th...

Barbell Work
10 Minutes of Snatch Technique work from the hang (above knee)
WOD
“Helen”
3 rounds for time:
Run 400m
21 Kettlebell Swings 55/35
12 Pull-Ups
Basics
3 rounds for time of:
Run ...

Barbell Work
10 Minutes of Snatch Technique work from the hang (above knee)
WOD
“Helen”
3 rounds for time:
Run 400m
21 Kettlebell Swings 55/35
12 Pull-Ups
Basics
3 rounds for time of:
Run ...

14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts...

Mandatory Mobility
Focus on your calves/Achilles and hamstring/lower back
Skill Work
Box Jump/Step-Up Efficiency
Then
Deadlift Technique and Efficiency
WOD/Basics
Each Minute on the Minute for 9 Minut...

Barbell Work
10 Minutes of Snatch Technique work form the high hang
WOD
“Jackie”
For time:
Row 1000m
50 Thrusters 45/35
30 Pull-Ups
Compare to 12/2/13 and 8/26/13
Basics
For time:
Row 500m
50 Squa...

Skill Work
12 Minutes of Pull-Up Technique and efficiency Work
WOD
2 rounds for reps of:
4 Tabata Rounds of Squats
Rest 1 Minute
4 Tabata Rounds of Row for Calories Rest 1 Minute
Tabata Rounds of Push...