Welcome Back Wall Ball & Weekly Benchmarks

Jul 17th, 2020

Category: Uncategorized

Welcome Back Wall Ball & Weekly Benchmarks

Bcas

Weekly Benchmarks!
Our google calendar is up and running! Each week you can view the Strength and/or Benchmark as well as if the WOD is primarily Indoors or Outdoors, for the upcoming Saturday – Friday. Don’t worry we don’t give too much away. We’d like to be prepared for the unknown as much as possible. The calendar is updated by Saturday of the upcoming week. You can view the benchmark schedule HERE. It’s located on the same page as the class schedule, just scroll to the bottom.

Warm Up
2 Rounds
:45 Work/:15 Rest
-Med Ball Devil’s Press
-Hamstring Curl with Feet On Medball
-MB Seated Single Arm Press Right Side
-MB Seated Single Arm Press Left Side

Strength
E2MOM12
Deadlift- 2 Reps

WOD
4 Rounds
14 Single Arm Devil’s Press 50|35
20 Wall Balls

Level 2 -40|25
Level 1 – 30|15
ADV – 70|50; 30|20lb ball

Outdoor WOD
4 Rounds
14 Single Arm Devil’s Press 50|35
20 Medicine Ball Cleans 20|14

Level 2 -40|25
Level 1 – 30|15
ADV – 70|50; 30|20lb ball

Extra Work
5 Sets
Every 5 Minutes Complete
½ Mile Bike
300m Sprint