24 OCT 2013 - Benchmark Girl "Lynne"

"Lynne"

5 rounds, for max reps (Log each exercise for each round; total is # of reps per exercise performed cumulatively for all five rounds)

> Body weight Bench Press  (Ladies may scale to 50% of their body weight if this is the first time doing the WOD)
> Pull-ups (Strict, kipping or butterfly)

Note: If you cannot bench press your body weight, scale the weight down to something you can manage 3-5 reps of in the first round.

Trivia: “Lynne” was named after power lifter, Lynne Pitts

Athletes will pair up by similiar abilities (roughly as close to Body Weight as possible to eliminate changing out too much of the weight between athletes. The first HEAT will begin on the zero counting up. Second HEAT should start at the 2 min 30 second minute mark with the bench. At the 5 minute mark the 1st HEAT should begin pullups. Then at the 7:30 minute mark the 2nd HEAT should begin pullups. At the 10:00 minute mark the 1st HEAT should start the second round etc, etc. This will allow one athlete to help the other whether spotting bench or assisting with the bands for pullups without interfering with the conduct of the WOD.

Five rounds for max reps, of body weight bench presses and pull-ups. Unlike Fran, Helen and Baseline, which we’ve covered, “Lynne” is not for time. You may take as long as you need to perform all five rounds. But why? Periodically, a WOD (Workout of the Day) with a name will come up. These benchmarks are used as tests and measurements to see how far you’ve progressed since the last time you performed them. If you're improving at the benchmarks, you’re getting fitter and developing athletically. So use “Lynne” as a measure of fitness and as a benchmark that can be monitored over time to record an increase in strength, power and muscular endurance.

Warm-up
400 m run or 500 m row
Arm and Shoulder mobility with bands
10 Pass-Throughs
10 Around the World with PVC
10 Pull-ups with bands  
10 Bench Press with naked bar