Benchmark Friday September 2017 - 07 Sep to 06 Oct

Overview


Benchmark Friday provides functional fitness athletes, from beginners to advanced, with an AFFORDABLE way to showcase there fitness levels and
benchmark themselves against the wider fitness community by means of a competition like scoreboard.
WOD’s are kept short and basic, and intensity levels will compare similarly to the “girls” we’ve come to love.
Format:
4 WOD’s during the month. Each week a WOD will be released on the Thursday at 20:00 and score submissions can continue for the entire week until the next WOD is released.
Each month a new set of WOD’s will be released and athletes must enter a new series again.
WOD’s will be programmed by different box coaches each month.
Rx and Scaled option.


Movement Standards


Where necessary movement standards will be explained when the WOD’s get released, but the purpose of Benchmark Friday is more on intensity than complexity.


Terms and Conditions


Benchmark Friday is brought to you by Amandla Fitness and relies on the integrity of athletes when submitting scores as judging is not a requirement.


More Information


A monthly prize will be awarded to the ‘Benchmarker’ of the month. Nominations (short motivation and photo) must be posted on the Amandla Fitness FB page to be eligible for the prize.

https://www.facebook.com/AmandlaFitness

For any further inquiries please e-mail amandlafitness@gmail.com

To view the WOD's please go to:
https://www.facebook.com/AmandlaFitness
or email info@rxitme.com

WOD's will also be e-mailed to athletes every week.


WODs

RX Men

Barbell Bicep Curl


WOD 1 - Stephan 17.9.1


WOD 2 - Stephan 17.9.2


WOD 3 - Stephan 17.9.3


WOD 4 - Stephan 17.9.4


RX Ladies

Barbell Bicep Curl


WOD 1 - Stephan 17.9.1


WOD 2 - Stephan 17.9.2


WOD 3 - Stephan 17.9.3


WOD 4 - Stephan 17.9.4


Scaled Men

Barbell Bicep Curl


WOD 1 - Stephan 17.9.1


WOD 2 - Stephan 17.9.2


WOD 3 - Stephan 17.9.3


WOD 4 - Stephan 17.9.4


Scaled Ladies

Barbell Bicep Curl


WOD 1 - Stephan 17.9.1


WOD 2 - Stephan 17.9.2


WOD 3 - Stephan 17.9.3


WOD 4 - Stephan 17.9.4