06/22/2016 Chewbacca


Coach Sarah provides tactile and verbal cues for Michelle during her clean set up position.


Benchmark Workout
1km Row
40 Wall Balls (20/14lbs)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (24/16kgs)
50 MB Clean
1km Row

How about those Cherry Pickers yesterday!  Or did you “cherry pick” the workout and decide not to attend??  For those of you that came out for this new “skill”, your shoulders may be a little taxed today.

Who remembers this one from January?!  This is the longest of the Benchmark workouts in the series. It is a great mix of Cardiovascular Endurance and Muscular Stamina (amongst other things!).

There are a lot of moving parts in this workout, therefore logistically it is going to take some time to get everyone set up with equipment and space.  We will keep the warmup relatively short and spend most of the prepping time reviewing and practicing movements.

Nothing should be so hard that you can’t keep moving at a good pace.  Be consistent on the first row, find a good pace and try to hold it.  You can go all out on the last Row! For the rest of the workout, short rests then go again. This applies to all categories/levels of the workout. The limiting movement for Beyond Rxd and Rxd will most likely be the Ring Pushup. Otherwise, everything else just requires a lot of breathing and mental grind to get through!

Check out the Fitness Chart for target weights and times, located on the clipboard at the front of the gym.


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