Benchmark
Benchmark Monday 3/31/14
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...

Benchmark Monday 3/31/14
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...

Friday 3/28/14
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 ...

Benchmark Monday 3/24/14
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...

Benchmark Monday 3/17/14
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 ...

Benchmark Monday 3/17/14
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 ...

Saturday 3/15/14
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...

Friday 3/14/14
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...

Benchmark Monday 3/10/14
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...

Friday 3/7/14
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...
