WOD Blog
 | Tue, Nov 24 2020 |  |
| Tues Nov 24 2020 | Running Benchmark | Handstand Walk Benchmark | Burpee Cycling Benchmark | Triple Sec |
Tues Nov 24 2020
(No Results Tracked)
Warmup
2:00 bike row or run
15 pushups
PVC pass throughs
banded shoulder stretches
hanging bar shrugs and swing
5 jumping air squats
down dog
up dog
calf stretch on post
|
Running Benchmark
(Time)
Running Benchmark
Do this on your own right after warmup. Be sure to record your sum total time.
800m Run
Rest 3:00
800m Run
Stimulus
- Our monostructural benchmark of the 'Racehorse' cycle.
- Score is sum total, but our focus remains on consistent pacing.
- This benchmark will be repeated halfway through and at end of cycle
| Brenna | 9:36 Rx | run | | Spencer | 9:45 Rx | run | | Payton | 10:04 Rx | run | | Kevin T | 10:06 Rx | run | | Clint | 10:15 Rx | 1000m rows | | Steve L | 10:55 Rx | 1000m rows | | Bailey | 10:57 Rx | 1000m rows | | Lori | 11:36 Rx | run | | Kylee | 12:20 Rx | | | Scott Ande | 12:23 Rx | 1000 m rows | | Mark E | 14:20 Rx | run |
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Handstand Walk Benchmark
(Time)
Handstand Walk Benchmark
For Time:
200' Handstand Walk
5:00 Time Cap
Record time, distance or work on progressions
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Burpee Cycling Benchmark
(Reps)
Burpee Cycling Benchmark
10:00 EMOM
'X' Burpee Box Jump Overs (24'/20')
Stimulus
- Our 3rd gymnastic benchmark of the 'Racehorse' cycle.
- Plan for 5-15 sec rest to end each round
- Aim here is to train consistency in each minute, with our score for the day being our *lowest* round.
- We will be repeating this effort, so let's set the baseline today.
| Bailey | 8 Rx | | | Payton | 8 Rx | | | Brenna | 8 Rx | | | Lori | 7 Rx | | | Kevin T | 7 Rx | | | Clint | 6 Rx | | | Mark E | 6 Rx | | | Spencer | 5 Rx | | | Kylee | 3 lowest round, 5 highest Rx | | | Scott Ande | 5 | step ups |
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Triple Sec
(Time)
For Time:
3 Rounds:
12 Strict HSPU
12 Toes to Bar
into
100 Double-Unders or 3:00 of double under practice
into
3 Rounds:
9 Kipping HSPU (floor)
9 CTB Pull-Ups (RX+ 9-6-3 BMU)
into
100 Double-Unders or 3:00 of double under practice
| Lori | 16:06 Rx | RXm | | Clint | 24:29 Rx | | | Brenna | 16:01 | scaled | | Mark E | 17:33 | scaled | | Kylee | 19:33 | scaled | | Kevin T | 20:11 | scaled | | Payton | 22:00 | scaled | | Spencer | 23:00 | scaled |
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