WOD - Mo 27.09.21

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: 5 Parallette Push-ups 5 Parallette Dips 5 Squat Jump Laterally Over Paralletts Parallette L-Sit Hold, 5 secs

CORE TEST (redo 02.08) A single set of L Sit On Parallettes for max reps.

LONG WOD (redo 02.08) Every 1:30 for 27 mins, alternating between:

40m Sandbag Bear Hug Carry, 70/45 kg

40m Sled Pull, pick load

20 Banded Russian Kettlebell Swings, 24/16 kg

5 Tire Flips

5 Bench Press (Paused 2 Sec On Chest)s, 60% 1RM Rest

COOL DOWN For quality:

Sphinx Pose, 1 min

Lat Stretch In Child’s Pose, 2 mins