WB Benchmarks

Perform motions for the length of the song, count rounds:

“Raining Blood” 4:17 (Slayer — Reign in Blood)
- 5 Burpee box jump
- 7 KB swings

“The Saddest Day” 7:05 (Converge — Petitioning The Empty Sky)
- 10 KB snatch
- 15 Double unders

“Horns ov Baphomet” 6:39 (Behemoth — Zos Kia Cultus)
- 12 Wall ball
- 10 Bodyweight row
- 8 Dips

“Duende” 7:48 (Catharsis — Passion)
- 6 Rocking chairs
- 6 Pullups
- 6 Jump squats

“March of the Damned” 4:06 (Integrity –  Those Who Fear Tomorrow)
- Max rep clean & front squat with barbell or 2 KB’s

“Corpse Without a Soul” 6:58 (Mercyful Fate — The Beginning)
8 KB halos (change direction each rep)
8 KB full range high pull
*KB does not touch the ground for entire duration or workout ends & 100 burpees commence.

“Time to Kill” 6:16 (Overkill — Years of Decay)
- 5 Pullup/ KTE combo
- 5 45lb. sandbag or KB squat

“Burning Human” 5:30 (Stigmata — Hymns For An Unknown God)
- 3 Power cleans
- 3 KB snatch each arm
- 3 High pull (Barbell or KB)
- 3 Burpee pullup

“Waking the Dead” 6:55 (Suicidal Tendencies — Controlled by Hatred/Feel Like Shit)
- 10 Tire smash L/R
- 10 Tire jump (with hammer)

“Feel Your Pain” 3:28 (Suicidal Tendencies — Join The Army)
10 Band crawls
5 Pushups (chest to ground, elbows locked @ top)

“Conflicting Ideas” 4:36 (Tragedy — Vengeance)
-50 KB swings
then:
- KB Clean & press- 3 L, 3R
- KB Snatch- 3L, 3R

“Forsaken” 2:43 (100 Demons — In The Eyes Of the Lord)
- 4 Thrusters
- 8 Deadlifts

“Commando/ Wolfpack” 8:34 (Satyricon- “The Age of Nero”)

1 Rope climb (20ft.)
200m row
3 Handstand pushups
4 BW Deadlift

Count rounds and completed fractions for score.




Posted: November 3rd, 2009
at 12:19pm



 

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