This week we start a new 8 Week cycle.
In 8 Weeks we test exactly the same wods from this week.
So be shure you note all the results in this testing week!
WARM UP
Every 1 min for 5 mins do: Table Top (Hold), 20 secs 5 Pike Push-ups 1 Pull-up Negative
GYMNASTIC TEST
A single set of Strict Pull-ups for max reps. A single set of Strict Hspus for max reps. STRENGTH EMOM 10 Min Alternate between
1. Min Strict Pull Up
2. Min Strict HSPU
For Quality
METCON For time:
20 Alternating Dumbbell Snatches, 50/35 lbs
10 Burpee Over Dumbbells
3 Ring Dips
18 Alternating Dumbbell Snatches, 50/35 lbs
9 Burpee Over Dumbbells
3 Ring Dips
16 Alternating Dumbbell Snatches, 50/35 lbs
8 Burpee Over Dumbbells
3 Ring Dips
14 Alternating Dumbbell Snatches, 50/35 lbs
7 Burpee Over Dumbbells
3 Ring Dips
12 Alternating Dumbbell Snatches, 50/35 lbs
6 Burpee Over Dumbbells
3 Ring Dips
10 Alternating Dumbbell Snatches, 50/35 lbs
5 Burpee Over Dumbbells
3 Ring Dips
8 Alternating Dumbbell Snatches, 50/35 lbs
4 Burpee Over Dumbbells
3 Ring Dips 6 Alternating Dumbbell Snatches, 50/35 lbs
3 Burpee Over Dumbbells
3 Ring Dips
4 Alternating Dumbbell Snatches, 50/35 lbs
2 Burpee Over Dumbbells
3 Ring Dips
2 Alternating Dumbbell Snatches, 50/35 lbs
1 Burpee Over Dumbbell 3 Ring Dips
COOL DOWN For quality:
Shoulder Stretch, 2 mins
Banded Tricep Stretch, 2 mins
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