WOD - Mo 27.09.21
- Raphael Lüthi
- 26. Sept. 2021
- 1 Min. Lesezeit
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
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
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