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| Baseline Standards |
10 min to establish 1RM shoulder press, then:
Press 3 x 5 at 65%, 70%, 75% of 1RM
2) Conditioning
"Baseline (with a bonus)"
3 rounds, each for time:
500m Row
40 Squat (to med ball depth)
30 AbMat Situps
20 Pushups (chest to deck)
10 Strict pullups
Rest 2 minutes between efforts. Push hard on Round 1 (your baseline), and try to hit the same time on Rounds 2 & 3.
Post loads and round times to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
Strength. Warm up those shoulders, pair up with some partners, and run through a series of progressively heavier singles. Goal for today is to hit a daily max (best lift you can hit today under the time constraints)...NOT looking for a PR. Then, move through your working sets relatively quickly, resting about a minute between sets.
Conditioning. Pretty straightforward circuit to limber up after Friday’s excellent (yet tough) Team WOD and assess yourself via some fundamental movements. A single round of the "Baseline" WOD is commonly used by affiliates to assess a new athlete's cardio capacity, strength, and basic movement skills. We'll set a baseline, then do 2 more rounds as intervals for additional conditioning work.
Some common time standards are shown in the pic above. To compare your performance against these standards, the movements must be legit -- full range of motion everywhere! Some quick additional points:
- Squats -- depth below parallel, everyone uses a med ball target.
- Sit-ups -- body reaches vertical at the top.
- Pullups -- strict pullups, chin above the bar and full elbow extension at the bottom. Note...no kipping. This WOD measures your upper body pulling strength. It's only 10 reps -- if you must scale, use the lightest band possible that will allow you to complete them.