Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
WOD
“HCCF Benchmark #1”
| On the odd minutes (0-1,2-3,etc.) a) Squat Cleans (185#/115#) – 3 b) Pull-ups – 10 On the even minutes (1-2,3-4,etc.) |
| 10 Rounds For Max Score |
| Everyone will start the WOD with 230 “points” (this is how many reps are in the WOD). Each missed rep will cost you a point. For example, skipping a round of pull-ups would lower your score by 10.
We will be repeating this WOD many times throughout the years (aiming for once a month). Be sure to post your scores as a comment so that you can keep track of your progress! If anyone achieves a perfect score… you will add 10 pounds to the barbell movements for the next time we do the WOD until you achieve a perfect score with that weight. Every time you earn a perfect score add 10 more pounds. |
Please post scores and modifications (if any) so you will have something to compare back to!
190 (155#)
200 reps (135#)
211 reps Rx’d
199 (135#) – rep PR for this benchmark at modified weight
162 (75#)