WHEELWOD OF MAY 12th #Nicole

Benchmarks

FRIDAY

Benchmarks are important to us as we need them to have a way to measure if what we are doing on a daily basis is actually producing results. It allows us to adjust out programming and focus in on our weaknesses. We have done a few Crossfit Benchmarks and a few fitness Benchmarks over the past few months. next month we will begin to repeat some to see how our programming is coming and where we need to adjust.

 

Buy In:

1 mile wheel

 

Focus:

Week 2

Day 2­

Strict Press (Push Press if able) 3RM

then

2xAMAP @ 80% Pullups

then

3xME Bandy Tricep push downs 100 reps AFSAP

 

WOD: Benchmark

Nicole

20 min AMRAP

400m wheel

Max effort pull ups (pull ups are done once off the bar or motion has stopped longer than 15secs)

 

Cash Out:

Mobility

 

This is a great benchmark! post your results to insta-gram or here in comments

Stouty

 

 

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