Benchmark WOD “Hope”

Aug 28th, 2021

Category: Uncategorized

Benchmark WOD “Hope”

Jeff

Per the new City of Boston mask mandate, we are required to wear masks inside of the gym. Once again, this will result in a pivot in how we run our classes. We will be offering mostly outdoor classes unless there are poor weather conditions. We understand how this can feel frustrating, but please help us in making the best of an unfavorable situation.

Primarily Outdoors
Please do not park in the lot today.

We will be running Hope primarily Outdoors. If you would like to go into the gym for the C2B portion with your mask on, you absolutely may.

Warm-up
Jog 400m
Grab Box & Barbell or PVC Pipe

-Then-
1 Round
1 Min on|20s Off
-Burps
-Muscle Snatches w/ BB or PVC
-Lateral Step Up & Overs
-Thrusters w/ BB or PVC
-Russian Swings

Mobility
Calf Stretch on KB
KB Shoulder & Quad Mash

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

Outdoor WOD
“Hope”
Three rounds of:
1. Burpees
2. Power Snatches 75|55
3. Box Jumps 24|20
4. Thrusters 75|55
5. Kettlebell Swings 1.5|1
6. Rest

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

Level 2- 65|45
Level 1- 55|35, Step Ups

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.

Indoor WOD
“Hope”
Three rounds of:
1. Burpees
2. Power Snatches 75|55
3. Box jumps 24|20
4. Thrusters 75|55
5. Chest to bar Pull-ups
6. Rest

Level 2- 65|45
Level 1- 55|35, Step Ups

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

Extra Work
EMOM12
Odd – 45s Sandbag Hug Hold 140|90
Even – 5 Strict Deficit HSPUs

*Scale weight or time of Sandbag Hug as necessary and for HSPUs choose your deficit, perform without a deficit or sub in seated db z-press