Thursday Test Week #10

Warm up 

Power jumps

Vertical jumps

GHD sit up

GHD back ext

OHS

Skill

Split jerk

WOD

Part#1

7 minutes to find your 1 rep max split jerk

Part#2

2 minute max double unders

CFE

Warm up

400m run

Power jumps

Vertical jumps

GHD sit up

GHD back ext

OHS

Skill

OHS

WOD

Part#1

5 minutes max reps OHS

W/65 M/95

Part#2

2k row

Wednesday Test Week #10

Warm up

Dips

Pull ups

GHD sit ups

GHD back ext

OHS

Skill

Shoulder to over head

WOD

3 minute test

1.    Shoulder to over head followed by 3 minutes rest

2.    Row for distance followed by 3 minutes rest

3.    Box jumps

Tuesday Test Week #10

Warm up

2 minutes of double unders

Dynamic walk

Inchworm

Lateral lunges

GHD sit ups

GHD back ext

Skill

Pull up standards and variations

WOD

“Nicole”

20 minute AMRAP

400m run

Max effort pull ups

CFE

Warm up

2 minutes of double unders

Dynamic walk

Inchworm

Lateral lunges

GHD sit ups

GHD back ext

Skill

Pull up standards and variations

WOD

“Nicole”

20 minute AMRAP

400m run

Max effort pull ups

Monday Test Week#10

Burgner warm up

Down and up

Scarecrow

Muscle clean

Drop

Squat clean

Jerk

Recover

Skill

Squat clean & jerk

WOD

7 minutes to find you 1 rep max squat clean & jerk

How Bad do you want it?

TEAM Saturday Week#9 Speed

Warm up

Roll back reach

Straddle to push up

Stationary lateral lunges

Stationary dynamic walk

Skill

Movement standards

TEAM WOD

3 person TEAM/ 2 teammates must always be holding the barbell

4 rounds of:

1 minute max effort push press
2 minute rest

1 minute max jump over the barbell
2 minute rest

1 minute max squats
2 minute rest