Re Testing Week July 17 - July 22

Re Testing Week

We will be re testing our Back Squats and Bench press 3 rep maxes from week 1 so this is you're chance to push hard give it all you got and ring the PR Bell !
Also we will be retesting the 20 minute conditioning EMOM so bring your fortitude and improved fitness to crush it:)

 

Monday

Warm Up
Barbell Skills Warm Up
A/ 
1 x Power Clean + Hang Squat Clean
Every minute for 10 minutes
-Building weight to moderate heavy with perfect form
B/
For Time
10,8,6,4,2
Hang Cleans 60/42.5
Chest to Bar Pull Ups
10 minute Cap
 

Tuesday

Warm Up
4 Minute Warm Up
+
DB Snatch Technique

A/ Partner WOD
For Time
30 DB Cleans 50/35 team
10 Burpees each
30 DB Alt Snatches each
30 DB Deadlifts as team
10 Burpees each
30 DB Alt Snatches each
30 DB Squat Cleans as team
10 Burpees each
30 DB Alt Snatches each

-20 min Time Cap
 

Wednesday

Warm Up
Coaches Choice
A/ Aerobic
3 Rounds at moderate pace
3 mins Bike
3 mins Row
3 mins Single Unders
3 mins rest


Thursday

Warm Up
3 Rounds
30 seconds at each
Alt Lunges
Drinking Bird
Frogger Stretch
Pigeon Stretch

A/ Retesting
Back Squat 3 Rep Max
-Retest from WK1
-15 mins to set new PR

B/ Retesting
Bench Press  3 Rep Max
-Retest from WK1
-15 mins to set new PR

Friday

Warm Up
KB Warm Up
-Without the sit ups

A/ Retesting
EM x 20
5 Burpees
6 Box Jumps 24/20
7 Wall Ball shots 20/14

*All reps to be completed inside the minute. If buzzer sounds complete reps but rest  until next round

Use same scaling as Week 1
 

Saturday

Warm Up
Coaches Choice

A/ For Time: 
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups


 

Ben Lambert