Benchmark W.O.D. and Endurance Thursday 11/30/17


Benchmark W.O.D. and Endurance Thursday 11/30/17

Performance Improvement and Injury prevention reminders!

  • Yoga on Tuesdays at 7:30PM and Thursdays at 10:15AM!
  • FREE mobility class with our Physical Therapist Chance Martin on Mondays and Thursdays at 8:30AM and 5:45PM

*Coaches this is a great day to take the time and dissect the snatch individually and help anyone and everyone feel more comfortable with the lift!

Strength – 16 minutes

Building in weight as you go, find a 2 rep touch n go snatch for the day.  You may use squat or power snatch.

Benchmark WOD

*For those of you who are unaware of what a benchmark workout is, these were created to test where your fitness is, and how far you’ve came.  Although you’ll rarely see the same workout twice in the programming, these”benchmark” workouts will come every 4-6 months to help you assess your fitness journey!  Remember and write down your times when you see these!


30 Snatches for time 135/95

If time in left in class or you have time after the workout, here is some untimed core work you can fit in.  Coaches please touch quickly on technique here.

3 Rounds not for time…

15 Tuck Crunches (lay on back then fold upper body and lower body together attempting to touch knees to chest- scale as needed)

15 Second Hollow hold

15 Second Arch hold (superman)

15 Toes to Rig


*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running or rowing

Coaches- start the endurance WOD when the strength snatch session is started.


Building in snatch weight as you go… complete as many rounds + reps as possible in 35 minutes of …

10 Snatches

15 Weighted Abmat Situps – ball on chest (10/6lb)

200m Run (20 reps)

25 Calorie Row

***Starting snatch at 45/35, increase snatch weight by 10lbs each round until time expires. 

***Scaling – build in weight until you find a weight challenging but achievable and stay there for the time remaining