Sunday, January 26, 2014

Monday - WOD 23 - Benchmark day (End of the 21 day Challenge)

What a fantastic 21 days. I have already seen some great things happen so far. Weight loss, Strength gains, fat loss and more.
I can't wait to see the results of the 21 days and the winner of the Jackpot.

Benhcmark WOD 1:
500 Meter ROW (quick and easy - pushing yourself 110%)

Benchmark WOD 2:
12 Min AMRAP
9 Ground to OH 95/65 Rx, 75/55 int, 55/35 beg (remember to stick to a good weight, you will use this same weight in 21 days
12 hand release pushups

15 Anchored situps (using dumbbells or med balls to keep your feet held down)

After WOD Auxiliary work:
-Back Squat - 3 sets of 10@75% (ME on last Set)
-Block (or hang) snatch (mid-thigh) - 5 sets of 3@70% (ME on last Set)
-Halting Snatch Deadlift (hip) - 3 sets of 3@85%
-Overhead Squat - 5 sets of 3@70% (ME on last set) 

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