BENCHMARK WOD

WMG WOD – BENCHMARK THURSDAY 25.08.22 – “HELEN”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)

1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
4 sets
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.

CONDITIONING
“HELEN”*
3 Rounds For time:
400mt run
21 KB swings #24/16
12 pull-ups

*compare to 9.11.21

MGW WOD – BENCHMARK SATURDAY 20.08.22 – ”JACKIE”

MOBILITY & WARM UP
On a 10:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Cal Row

MOBILITY & SKILLS
Thrusters – Pull Ups

3 Sets x 150m Row

Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.

3 Sets x 150m Row

Rest 1 min between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

1 Set x 250m at 1k

CONDITIONING
“JACKIE”*

FOR TIME
1000 mt Row
50 Thrusters #20/15
30 Pull Ups

*compare to 26.04.21

GWM WOD – BENCHMARK WEDNESDAY – 03.08.22 “FIGHT GONE BAD”

MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

2 Rounds, resting 1:00 between:
7 Wallballs
7 Sumo Deadlift High Pull
7 Box Jump
7 Push Press
20 sec. Row

CONDITIONING

“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #35/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*COMPARE TO 15.05.19

WG WOD – BENCHMARK MONDAY 25.07.22 –”THE CHIEF”

MOBILITY & WARM UP

Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.

Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups

SKILLS & SPECIFIC WARM UP
Clean – 3 Position Power Clean

3 sets x 3 unbroken reps of 3Position Power Clean, Build in weight

1 Round
3 Power Cleans
6 Push-ups
9 Air Squats

CONDITIONING
BENCHMARK “THE CHIEF”*

5 Rounds For Reps:
AMRAP 3:
3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1:00 between rounds
RX: #60/43
INT: #43/30
BEG: #35/25

*compare to 01.03.22

WG WOD – BENCHMARK TUESDAY 05.07.22 – “FRAN”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)

2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“FRAN“*

For Time:
21-15-9
Thrusters #43/30
Pull-ups

*compare to 24.03.22

INT:

For Time:
12-9-6
Thrusters #43/30
Pull-ups

BEG:

For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups

POST WORKOUT

3 Sets x 10 Strict Chin-ups

MGW WOD -THANKS GOD IT’S FRIDAY 17.06.22 – “KELLY”

MOBILITY & WARM UP

Set 1:
:20 Leg Swings / Side
:20 Mountain Climbers
:20 Toe Touch + Jump
:20 Box Step-ups

Set 2:
:20 Alternating Lunges
10 Air Squats
:20 Hops in Place or Jumping Jacks

Set 3:
:20 Alternating Reverse
10 Medball Front Squats
:20 Box Jumps + Step Down

Set 4:
:20 Medball Ground to Overhead
10 Medball Thruster
:20 Box Jumps + Depth Drops

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots

CONDITIONING

“KELLY”
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 20.07.20

MG WOD – MONDAY 30.05.22 – “MURPH” –

MOBILITY & WARM UP
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run

If You have a Vest or Body Armor wear it Vest #9/6

Partition the Pull-Ups, Push-Ups, and Squats as needed.

Target time 50 min

Scale to finish near the target score:
“Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest

*compare to 31.05.21

GW WOD – THURSDAY 26.05.22 – “NATE”

WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
5 Squat Jump

SKILLS & SPECIFIC WARM UP
Hand Stand Push Up – Muscle Up

CONDITIONING

“NATE“

RX

AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings #32/20

INTERMEDIATE

AMRAP 20:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings #24/16

MW BENCHMARK WOD -THANKS GOD IT’S FRIDAY 13.05.22 – “NANCY”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.

CONDITIONING
“NANCY”

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

GWM WOW – SATURDAY 12.03.22 –”OPEN 22.3”

WARM UP:

3 sets:
:20 single unders
5 leg swings per side
10 alternating overhead lunges

3 sets:
:20 double-unders or attempts
5 scap pull-ups or 5 ring rows
10 shoulder presses
10 front squats
10 kip swings

SKILLS & SPECIFIC WARM UP

1 set w/ a partner:
Partner 1 | :45 single-under
Partner 2 | AMRAP squats

1 set w/ a partner:
Partner 1 | :45 single-single-double practice
Partner 2 | AMRAP 5 kip swings + 5 push-ups

1 set w/ a partner:
Partner 1 | :45 double-under practice
Partner 2 | AMRAP 5 front squats + 5 push presses

Thrusters and Build Up
10 thrusters (empty bar)
2×5 thrusters (first barbell)
1×5 thrusters (second barbell)
2×3 thrusters (third barbell)

Pull Up Progression

1×12 Pull Ups
1×9 Chest To Bar
1×3-5 Bar Muscle Ups

1 set:
25 double-unders
5 pull-ups
5 thrusters (first barbell)
4 chest-to-bar pull-ups
4 thrusters (second barbell)
3 bar muscle-ups
3 thrusters (third barbell)

CONDITIONING

“OPEN 22.3″

For time:
21 pull-ups
42 double-unders
21 thrusters #43/30
18 chest-to-bar pull-ups
36 double-unders
18 thrusters #52/35
15 bar muscle-ups
30 double-unders
15 thrusters #61/38
Time cap: 12 minutes

Scaled:

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters #30/20
18 chin-over-bar pull-ups
36 single-unders
18 thrusters #38/25
15 chest-to-bar pull-ups
30 single-unders
15 thrusters #48/30
Time cap: 12 minutes

Beginner

For time:
21 bent-over rows
42 jumping jacks
21 thrusters #20/15
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes