This is test week before new training cycle. Next week will a bit lighter transition week for new movements.
Monday
30 minutes to establish Front Squat 1RM
Metcon:
AMRAP 15
15 wall ball
30 abmat sit up
10 burpees
Tuesday
30 minutes to establish Press 1RM
Metcon:
For time
21-15-9
OHS 40/30
2x reps double unders
directly into:
12-9-6
Thrusters 40/30
T2B
Wednesday
Gymnastics test:
1) 50 kipping pull ups for time
2) 50 kipping HSPU for time
Metcon:
For time
50 KBS 24/16
10 burpee box over
30 KBS
10 burpee box over
10 KBS
10 burpee box over
Olympic: Clean & Jerk
Thursday
WOD (S):
“Pick your strengths”
30 x OHS 40/30
30 x thrusters 40/30
30 x deadlifts 80/55
40 x T2B
40 x pull ups
40 x ring dips
60 x burpees
70 x wall balls
80 x KBS 24/16
Pick 6 of 9 and complete in any order, today you can pick your strengths. 1 barbell per athlete.
Friday
OPEN 17.3
Saturday
Team WOD 11:00, open doors 12-14.
Sunday
Open doors 14-16.