THIS IS THE THIRD SUNDAY WOD WE DID FROM 2018.

 

 SINCE THEY ARE BENCH MARK AND

HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY SEPTEMBER 29 2018

AND SEE WHAT YOU DID AND RECORD NEW NUMBERS.

 

DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS? 

 

BENCH MARK WODS ARE FOR YOU TO ASSESS YOUR FITNESS PROGRESS..

DON’T BE DOWN IF THINGS DIDN’T CHANGE OR WENT BACKWARDS… THIS IS FOR

YOU AND YOUR PERSONAL INFO.

“Gwen”

GWEN (WEIGHT)

Clean & Jerk 15-12- and 9 reps

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
“Gwen,” one of CrossFit’s classic “Girls” WODs, was first posted on crossfit.com as the workout of the day for Monday, September 22, 2003 (030922).

“This WOD was an early mainstay in CrossFit prior to Grace or Isabel. It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique.”