Benchmark WOD – We repeat this one every six weeks to measure progress. It hasn’t been six weeks since our last time we did this, but since we have so many newbies, we felt it was due.
Strength: Deadlift 5×5
Then, for time:
500m row (do this only ONCE)
Then three rounds of: 5 Pull-ups (kipping OK)
10 KB Swings (24/16k)
10 Burpees
You get two numbers that we will be tracking – the weight of the last round of 5 that you were able to complete and the time for the timed portion of the WOD.
DLs are a good measure of raw strength and we love ’em. We don’t often try to lift to failure with 5x5s but with this WOD try to hit a max weight with your last set of 5x5s.
