Benchmark WOD “Kelly”

Aug 26th, 2020

Category: Uncategorized

Benchmark WOD “Kelly”

Casey

Indoors/Outdoors

Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on tonight from 5-7:40. Sign up through our google sheet link on the blog or email [email protected]

Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, motor control, strength, & flexibility. Based on these findings, the physical therapist will give you an opinion on the best path of treatment.

You can reserve your appointment through the following link:
https://docs.google.com/spreadsheets/d/1S2CKZ3KKPraqdUYHKpwF6SyNhsjmkhvUTF8lQ_VDkpg/edit#gid=0

Warm-up
10-8-6
-Med ball Burpees to Overhead
-Med Ball Squat with Press out into a Thruster (get some air at the top)
-Plank Walk with feet on med ball, switch direction halfway

Accessory
Mini Band- 1 Minute Each Station
Right leg Glute Bridge (band around the knees)
Left Leg Glute Bridge
Clamshells Left
Clamshells Right
Bicycle Abs

WOD (35 Min Hard Cap)
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24|20
30 Wall Balls 20|14

Level 3- 4 Rounds
Level 2- 4 Rounds, 20 Reps of Each
Level 1- 4 Rounds, 200m

Outdoor WOD (35 Min Hard Cap)
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24|20
30 DB Thrusters 20’s|15’s

Level 3- 4 Rounds
Level 2- 4 Rounds, 20 Reps of Each. 15”s|10’s
Level 1- 4 Rounds, 200m, 10’s|5’s

Extra Work
Strength
EMOM 10
Odd: 4 Tempo Bench Press 31×1
Even: 2 Rope Climbs

ADV – 1 Legless,1 Regular