WOD - Mi 29.09.21

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

WARM UP 3 rounds for quality of:

10 L-Sit Leg Lifts

10 Serratus Crunches

10 Knees-to-chests

10 Anchored T Spines

2 Shoulder Mobilities

STRENGT CONDITIONING (redo 04.08) Every 1 min for 10 mins, alternating between:

15/12 Row Calories

5-4-3-2-1 Deadlifts, pick load METCON (redo 04.08) For 2 cycles:

AMRAP in 6 mins of:

12/10 Row Calories

10 Alternating Reverse Goblet Lunges, 22.5/15 kg

10 Toes-to-bars

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

COOL DOWN For quality:

Ski Erg, 5 mins

Wall Pec Stretch, 2 mins

Pigeon Stretch, 2 mins