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
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
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