– CORE WOD –
50-40-30-20
Bike Crunches 1,1,2,2..)
Leg Raises
Russian twists (1,1,2,2…)
*8 Min cap
– WORKOUT OF THE DAY –
Gym Jones Benchmark Wod:
“300”
For time:
25 Pull ups
50 deadlifts
50 Push ups
50 Box Jumps
50 Windshield Wipers
50 Alternating KB Clean and Press
25 Pull ups
25 min cap
Fitness: Ring Row/BB: 65/95 KB:15/25 Box: 18/20” (step up)
Performance: Pull up/BB: 95/135 KB: 35/53 Box: 20/24”
Elite: Chest to Bar/ BB: 155/205/KB: 53/70 Box: 24/30”
Behind this workout: The 300 famously used by the actors and stuntmen training for the 2007 film “300” was said to have been designed to help them achieve the “spartan look”. The workout originated at @gymjonessalvation where the actors trained and has since been adopted as a benchmark performed by athletes all over the world.
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