Cycle 3 TestD4 SKILL: *Set your bar for the WOD. 3 Supersets: 5 Controlled Barbell Rollouts 20 Hollow Flutter Kicks :20-:30 Handstand Hold Rest 1:30 WOD: For Time: *For each movement, all reps must be UB. If you fail, you must start that movement over. 30 Double Unders / 30 Singles 30 Deadlifts (95/65) 30 […]
Cycle 3 TestD3 STR: Snatch Complex WOD: For Time: 50 CTB Pull-ups 40 Cal Row 30 Thrusters (75/55) CO: L1: 100m Farmer Carry (2/1.5 ea hand) L2: 200m FC L3: 400m FC
Cycle 3 TestD2 STR: Find 5RM Back Squat WOD: 3 RFT: 400m Run 15 Lateral Burpees over DB 30 Alt DB Snatch (50/35) CO: L1: 800m Run L2: 1 Mile Run L3: 1.5 Mile Run
Cycle 3 is here! TestDay1 STR: Clean Complex WOD: AMRAP 10: 10 Cal Row 10 HSPU 10 Hang Power Snatch (75/55) CO: LI: 1000m Row L2: 1500m Row L3: 2000m Row
Team WOD class will be 8-9am Team WOD: Teams of 2: 16min TABATA :20 work/:10 rest P1: Performs movement Burpee Broad jump for distance Stiff Legged Bear Crawl for distance • Alternating between movements Partner 2: Holds 2 KB (2/1.5) Switch
Cycle 2 ReTestD5 STR: Find 1RM Snatch WOD: 4 Rounds: AMRAP 3: 15 WB (20/14) 10’ 12 TTB Max Rep DB Snatch in remaining time. (60/45) Rest 1:00 CO: LI: FT: 50m Farmer Carry (100/50 per hand) 400m Run LII: 2 RFT: 50m Farmer Carry 400m Run LIII: 3 RFT: 50m Farmer Carry 400m Run
Cycle 2 ReTestD4 SKILL: Accumulate 2min: Dead Hang Hold Challenge yourself – add weight Time Cap: 5min WOD: “It’s a Trap!” For Time: 100 Burpees Every 2min, Run 200m • Start with the 200m Run
Cycle 2 ReTestD3 STR: 10min to find: 1 RM Push Press 10min to find: 1 RM Split Jerk WOD: E3MOM 15: 12 Cal Row 8 Thrusters (95/65) 6 Pull-ups • Rest remainder of time. CO: LI 50m Sled Push LII: 100m Sled Push LIII: 200m Sled Push AHAP
Cycle 2 ReTestD2 STR: Find 3 RM Back Squat WOD: AMRAP 9: “Climb the Ladder” 2 Plate GTO (55/35) 10/7 Cal Row 4 Plate GTO 10/7 Cal Row 6 Plate GTO 10/7 Cal Row CO: LI: 20 Cal AB LII: 30 Cal AB LIII: 40 Cal AB
Cycle 2 ReTest D1 STR: Find 1RM Front Squat WOD: 3 RFT: 8 Deadlifts (155/105) 25 D/Us 8 PC (155/105) 25 D/Us 8 PJ (155/105) 25 D/Us TC: 15 min NOTES: Athletes can only use one Barbell. They must pick a weight they can handle for all movements. CO: LI: 5min Run LII: 10min Run […]
