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WOD - Fr 30.07.21

THE REAL TESTING WEEK

This week is the last week from the 9 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:

PRIORITY 1

26.07 Monday

1 RM Squat Snatch


27.07 Tuesday

1 RM Deadlift


29.07 Thursday

1 RM of complex from Rack: 1 Split Jerk + 3 Front Squat + 1 Squat Clean


PRIORITY 2

28.07 Wednesday

Single max rep strict HSPU

Single max rep strict Pull Up


PRIORITY 3

29.07 Thursday

1 rep max Turkish Get Up


30.07 Friday

1 rep max Bench Press



 

WORKOUT OF THE DAY


WARM UP

2 rounds for quality of:

Hang From Pull Up Bar, 30 secs

10 Scapular Pull-ups

10 Kip Swings

10 Step Back Lunges

10 Push-up to Down Dogs

TEST

Record your best Bench Press 1 rep max lift.

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


LONG WOD

Every 1 min for 30 mins, alternating between:

5 Bench Press, 70% 1RM

2 Rope Climbs

50 Double Unders

Row, 200/150 m

Rest 1 min

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