Benchmark WOD “Hope”

Aug 3rd, 2020

Category: Uncategorized

Benchmark WOD “Hope”

Conner

Hi all, classes have been filling up,especially at 6am, 7am and 5pm.  Due to our current  limited capacity, we are asking you to PLEASE show up if you reserve your class.  We know who you are, we can see when you do not show up :).  If you are unable to make it you are able to cancel your class up to an hour before so someone from the wait-list will be able to get into the class.

Indoors Primarily

Warm-up
AMRAP 5
5 Burpees
5 Tuck Jumps
10 Air Squats
10 KB Sumo Deadlift High Pull

Mobility
Calf Stretch on KB
Lat Stretch with KB as Anchor

Accessory
1 Minute Each Station- 2 Rounds
Windmill Right Arm
Windmill Left Arm
Chops Right Side
Chops Left Side
Sit-up and Reach

WOD
“Hope”
Three rounds of:
Burpees
Power Snatches 75|55
Box jumps 24|20
Thrusters 75|55
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to the next station immediately for a good score. One point is given for each rep.

Scaled – 55|35

Outdoor WOD
Three rounds of:
Burpees
Power Snatches 75|55
Box jumps 24|20
Thrusters 75|55
Kettlebell Swings 1.5|1

Scaled – 55|35

Extra Work
Perform as supersets
A. Bench Press 3×5
B. Bent Over DB Row 3×10 each side

A. Weighted Ring Dip 3×5
B. Weighted Pull Up 3×5