312.566.7201

Benchmark Breakdown: ‘DANIEL’

Run

  • technique
  • pacing

*practice

  • 2x 200m with :60 rest

 

CTB Pull-up

  • technique
  • sub-sets

*practice sub-sets with minimized reset

  • :40 –  x5  w/ :05 reset
  • REST 2:00
  • :40 – x3 w/ :03 reset
  • REST 2:00
  • :40 – x1 w/ :01 reset

 

Thruster

  • technique
  • rep cycling

*practice rep cycling with controlled pacing

  • :40 – x1 w/ pause or double count (overhead)
  • REST 2:00
  • :40 – x1 w/ pause or double count  (front rack)
  • REST 2:00
  • :40 – x1-5 continuous w/ :01-:05 reset (barbell on ground)

 

How to best manage the work load:

‘DANIEL’

  • start
  • pacing
  • finish

 

HERO WOD: DANIEL

For Time – CAP30

  • 50 Pull-up
  • 400m Run
  • 21 Thruster, #95/65
  • 800m Run
  • 21 Thrusters, #95/65
  • 400m Run
  • 50 Pull-up