10.18.2021
Coach Rodel’s Benchmark is today!
Warm-up
200 m run, 10 air squats facing wall – hands up on wall (focus on depth) 10 solider kicks, 10 strict press with empty barbell, calf stretch against the rig.
New members, practice box jumps – short boxes moving towards rx height.
Work up to Thruster weight for the wod
New members, practice box jumps – short boxes moving towards rx height.
Work up to Thruster weight for the wod
925 Level 1 (Time)
5 RFT
15 Box Jumps 24/20"
10 Thrusters 95/65 (rx+ 135/95)
250 M Row
rest 2 minutes after Every Round
15 Box Jumps 24/20"
10 Thrusters 95/65 (rx+ 135/95)
250 M Row
rest 2 minutes after Every Round
Score INCLUDES 2 minute breaks
925 Level 2 (Time)
5 RFT
15 Box jumps or step ups 24/20"
10 Thrusters 45/35 (rx+ 75/55)
250 M Row
2 minute rest after each round
15 Box jumps or step ups 24/20"
10 Thrusters 45/35 (rx+ 75/55)
250 M Row
2 minute rest after each round
Score INCLUDES 2 minute breaks
Mobility
stretch/cool down with Coach