COMPETITOR

Warm up- 200 Double Unders Benchmark #17- 75 Box Jumps…24/20″ for time Strength WOD: 9…7…5 of: Thruster…225/155 Bar Muscle Ups For Time Metcon: Explode WOD

Warm up- jog 800m Benchmark #16- 8 Rope Climbs for time Strength: 21…15…9 of: Deadlift…345/235 Assault Cals For Time Metcon: Explode WOD

Warm up- 1000m Row Benchmark #13- 50 Toes to Bar for time Strength WOD: 3 Rounds of: 25m Prowler Push…320/230 25m HS Walk Metcon: Explode... Read More

Warm up- 50cal Assault Benchmark #13- 5rm Shoulder Press Strength WOD: 4 Rounds of: 20cal Assault 12 S2OH…165/115 For Time Metcon: Explode WOD

REST DAY -make up any missed benchmarks

Warm up- 200 Double Unders Benchmark #12- 40 G.I. Janes for time Strength WOD: 15…10…5 of: Weighted Pull Ups…65/35 Weighted Pistols…65/35 For Time Metcon: Explode... Read More

Warm up- 800m Jog Benchmark #10- 5rm Back Squat Benchmark #11- Unbroken Bar Muscle Ups Strength WOD: 10 Rounds of: 20 Double Unders 10m HS... Read More

Warm up- 50cal Assault Benchmark #9- 50 HSPU’s…45 for Time Strength WOD: 9…7…5 of: Deadlift…365/245 Ring Muscle Ups For Time Metcon: Explode WOD

Warm up- 800m Run Benchmark #8- 8rm TnG Clean n Jerk Strength WOD: 9…7…5 of: Back Squat…245/165 (20m HS Walk after each set) Metcon: Explode... Read More

Benchmark #7- 600m Row for time