Benchmark Friday

15
Aug

Benchmark Friday

Peak 180 – Group Class

Part A.

Metcon (No Measure)

EMOM x 12 min

min 1) 150m Row

min 2) 3 PC + 3 FS + 3 Jerks (building)

min 3) 8-10 kip swings or 6-8 ring rows

min 4) rest

*use this as a primer so go light on min 2 barbell complex and stay controlled in row

Performance

Metcon (Time)

“Bane”

For Time:

30 Handstand Push-ups

12(male)/8 (female) Ring Muscle ups

10 Rounds of “Macho Man” (155/105)

Scale:

3 Rounds

8 khspu or 15 Push-ups

10 Pull-ups or Ring Rows

3 Rounds of “Macho Man”

“Macho Man”

1 Round:

3 Power Cleans

3 Front Squats

3 Jerks
This is a Comptrain Benchmark for ages 50-54. Rx+ is 185/135

https://www.youtube.com/watch?v=R4D4pcOtAro