Week of Sep 14, 2020-TESTING

Monday

A. Clean and Jerk-heavy single

B. Max reps strict pull up

+

For time:

800 M Run

75 Wall Ball

50 Pull Ups


Tuesday

A. Back Squat-Heavy Single

B. Max reps HSPU or Push up

+

August 23, 2017

5 rounds 30 KBS 20 Burpees 10 Box Jumps

Wednesday A. Snatch-heavy Single

B. Double under work or max set + 100-80-60-40-20

Double Under

10-8-6-4-2

Snatch@60% of what you hit today

Thursday

A. Push Press-Heavy Single

B. 2K Row TT

+

Pick a Girl!

Test any "short" Girl WOD

Friday

A. Front Squat-heavy single

B. T2B Max set or max plank hold

+

9-6-3

Cals on Bike

T2B

Clean@45% of your FS Max

*you have 5 minutes to complete. If you do not make it, rest=work and do it again.

If you make it, rest until 5 minutes, increase to 55% and repeat


Saturday

TBD


Sunday

Row 200 400 600 800 1000 and back down while partner does:

10 thrusters

10 burpees

10 box jump overs

OR

50 DU

50 air squats

15 Push Ups

Switch after each interval

66 views0 comments

Recent Posts

See All

Monday A. Snatch+OHS (2+1)@55,60,65,65,70,70 B. Deadliftx3x5-pause for 2 secs below knee and 3 secs down to floor 100DU 80 Wall Ball 60 Cal Row 40 CTB or pullup 30 Deadlifts 20 HSPU Tuesday A1. Lu Rai

Monday A. 2 Hang Power Clean+1 Power Clean Every 2 minutes for 6 sets-60,65,65,70,70% B. Pause Deadliftx4 repsx5 sets Pause 2 seconds at knee and 3-4 seconds back to floor. A little heavier than last

MONDAY A. Below the Knee Hang Cleanx3 6 Sets; 1 Set Every 2 Minutes: All sets @65-70% of max power clean 5 Pause Deadlifts - 2s pause pause below knee and 3-4s eccentric to floor Rest 3-4 Minutes x