Benchmark WOD “Elizabeth” & Indoor Mask Mandate

Aug 27th, 2021

Category: Uncategorized

Benchmark WOD “Elizabeth” & Indoor Mask Mandate

Mariah

Primarily Outdoors after 8am
Indoor Mask Mandate for the City of Boston Starts today at 8am. Please do not park in the lot moving forward. We will be utilizing the parking lot for workouts once again. When indoors, masks will be required. We will have disposable masks available for those who will be working out inside and need them.

Warm-Up
Run 400m
then:

Alternating Tabata
1. L-Sit on Rings*
2. Air Squats

L2- Ring Support
L1- Plank Hold
*L-sit can be scaled with the knees up variation or 1 leg extended.
Go over Ring Dip variations

Skill
Ring Dip

Strength
Strict Press
EMOM10
Minutes 1-5
2 Reps
Minutes 6-10
1 Rep

WOD
“Elizabeth”
21-15-9
Squat Cleans 135|95
Ring Dips

Level 2- 115|75
Level 1- 95|55, Bench Dips

Outdoor WOD
“Push Up Elizabeth”
21 Squat Cleans
30 Push Ups
15 Squat cleans
20 Push Ups
9 Squat Cleans
10 Push Ups

L1 – bench/box dips

Extra Work
12 Min AMRAP
10 Cal Ski
10 T2B*

*Can Sub GHDs

ADV – 20 Minutes