CFS Benchmark WOD “GI JOE”

Sep 29th, 2020

Category: Uncategorized

CFS Benchmark WOD “GI JOE”

Jordan

Outdoors Primarily – Sandbags in stations, come inside for toes to Bar

Warm Up
Run a 200 with a sandbag

50 Double Unders or 100 Singles
10 Sotts Press

40 Mountain Climbers
10 Overhead Squats (with a 1 second pause in the bottom)

30 Jumping Jacks
10 V Ups

20 Scap Push Ups
10 High Pulls From Mid Shin (Snatch Grip)

Mobility
Shoulder Stretching

Strength
EMOM10
1 Squat Snatch

WOD
“GI JOE”
400m Sandbag Run 4|3
20 Overhead Squats 95|65
20 Toes to Bar
200m Sandbag run
100 Double Unders
200m Sandbag Run
20 Toes to Bar
20 OHS
400m Sandbag Run

Level 2 – 75|55, 3|2 sandbag
Level 1 – 65|35, no sandbag
ADV – 30 Reps Each, 150 Double Unders

Outdoor WOD
“GI JOE”
400m Medball Run 20|14
20 Overhead Squats 95|65
20 Med Ball Sit-ups 20|14
200m Med Ball Run
100 Double Unders
200m Med Ball Run
20 Med Ball Sit-ups
20 OHS
400m Med Ball Run

Level 2 – 75|55, 14|10 med ball
Level 1 – 65|35, no med ball
ADV – 30 Reps Each, 150 Double Unders

Extra Work
15 Thrusters
Rest 2 minutes
12 Thrusters
Rest 2 minutes
9 Thrusters

Ideally these are heavy and challenging and completed in 1-2 sets

ADV – 185|125
Rx – 165|110
Scaled – 135|95