Re Test Week October 9 - October 14

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups
A/
AMRAP 9
10 DB Squat Cleans 40/25
15 Pull Ups *  
20 Sit Ups
into
AMRAP 9
10 Cal Bike
15 Push Ups
20 Squats

Score total reps
*Scale to jumping pull ups.
 

Tuesday

Warm Up
Durante Core
A/
5 RFT
400m Run
20 Wall Balls 20/14
10 Burpee Box Overs 24/20

35 min time Cap
 

Wednesday

Warm Up
Coaches Choice


A/ 
Partner WOD
For Time
100 Double Unders
1000m Row
150 Double Unders
1500m Row
200 Double Unders
2000m Row

*Partition as req
35 min time cap
 

Thursday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/Re - Testing
Build to a Push Press 3 RM in 15 mins

B/Testing
“Grace”
For Time
30 Ground to Overhead 61/43kg

5 minute cap
*members to judge and count each other’s reps
https://youtu.be/mqnF7j9coes
 

Friday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/Re -  Testing
Build to a Front Squat  3 RM in 15 mins

B/ Testing
For Time
30 Back Squats 60/42.5
20 Squat Cleans
10 Overhead Squats

8 minute time Cap
*Bar starts from ground. No rack