WOD - Fr 01.10.21

THE REAL TESTING WEEK

This week is the last week from the 8 Week circle. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week of the cycle.

If you are not able to test the 1 rep maxes this week, be shure you are testing at least:

STRENGTH PRIORITY

27.09 Monday

1x Max unbroken set of L-Sit Hold (Parallettes)

28.09 Tuesday

1 RM Front Squat

29.09 Wednesday

1 RM Deadlift (after conditioning)

30.09 Thursday

Skill Test Ring or Bar Muscle Up

01.10 Friday

1 RM Front Squat

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WORKOUT OF THE DAY

OHS WARMUP For quality:

Lat Stretch In Child’s Pose, 2 mins

10 Walk out with push-ups

Plate Squat Hold, 1 min

10 Band Shoulder Pass Throughs

Overhead Squat Hold, 30sec

Rest, 1 min

10 Overhead Squats, 20/10 kg TEST (redo 06.08) Record your best Overhead Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Team WOD (redo 06.08) Teams of 3, for time:

200 Front Squats, 60/40

200 Handstand Push-ups

200 Box Jump Overs, 60/50cm

200 Pull-ups

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Dragon Stretch, 2 mins