Benchmark WOD #3

This WOD has a 5 min time cap:

Descending ladder of hang power cleans, ascending ladder of shuttle sprints

•  Round 1 = 10 HPC, 20m sprint
•  Round 2 = 8 HPC, 40m sprint
•  Round 3 = 6 HPC, 60m sprint
•  Round 4 = 4 HPC, 80m sprint
•  Round 5 = 2 HPC, 100m sprint

MEN
Level 3:  135# HPC
Level 2:  95# HPC
Level 1:  65# HPC

WOMEN
Level 3:  95# HPC
Level 2:  65# HPC
Level 1:  45# HPC

Each shuttle sprint is done in 10m increments.  

Be sure to submit your name/time/LVL or mods.
If you do not finish within the 5 min time cap, submit 5:00 for your time and put what work you completed.

Benchmark WOD#2

This WOD has a 12 min time cap:

• 100 burpees
• 100 KB swings

MEN
Level 3:  53# KB
Level 2:  35# KB
Level 1:  26# KB

WOMEN
Level 3:  35# KB
Level 2:  26# KB
Level 1:  18# KB 


Athletes may break up the exercises and reps in any order they choose.
Please submit your name/time/how you divvied up the wod.
If you hit the 12min cap, submit 12:00 for your time and what you were able to complete.

Benchmark WOD #1

This WOD has an 18 minute time cap

21-18-15-12-9-6-3 of:

• Wall Balls
• DeadLifts
• Box Jumps

MEN
Level 3:  20# WB, 115# DL, 24" box
Level 2:  20# WB, 105# DL, 20" box
Level 1:  12# WB, 85# DL, 16" box

WOMEN
Level 3:  14# WB, 75# DL, 20" box
Level 2:  14# WB, 65# DL, 16" box
Level 1:   8# WB, 55# DL, 12" box
 

Pick a level at which to complete this WOD. If you do not finish within the 18 min window, please submit a time of 18min and what work you were able to complete. Be sure you input your name/time/LVL or mods!

Be sure to go to the WHAT DID YOU EAT? Page and input what you've been eating

 

The Benchmark WODs are announced

The first 3 benchmark WODs have been announced! You'll have until 11:59pm Saturday evening, 9/28 (that 2 weeks!) to make sure you upload your results from each WOD. In other words, all 3 WODs need to be completed between now and Sept 28. Every week hereafter, there will only be 1 wod that needs to get completed in the 7 day window. Each WOD will be in a separate post so everyone will be able to update it with their results.

For anyone doing it that needs further modifications than what the scaling has provided, please see me or Jax at the box to get your actual work out and to ensure it gets recorded properly. There are 3 different scaling versions of the WODs this year. You can pick any category, but the trick is that at the end of the challenge you do each WOD the same exact way you did it the first time, so you can see your progression.

Be sure -- if you haven't done so already -- that you capture your measurements, weight, & 'before' photos, too!