Main Site Benchmark WOD
“GWEN”
For Load: (30min cap)
15-12-9 reps of
Clean & Jerk (Power/Squat or both)
Rules
-Touch and go at floor only.
-Even a re-grip off the floor is a foul.
-No dumping.
-Use same load for each set.
-Rest as needed between sets approximately 3-5min (no more than 5min)
**compare to March 19, 2023; March 3, 2019; January 14, 2018; May 21, 2017; October 18, 2015*
Core Isometrics
-1min Bar/Rings Dip Hold or L-Sit Hold
-1min Plank Bird Dog Hold Left/Right
-1min Hip Extension Hold
-1min Plank Bird Dog Hold Right/Left
-1min Hollow Hold
-1min Bar/Rings Hang
-1min High Plank Hold
75 lbs