Tuesday, July 19, 2016


Tuesday Testing

15 min:
Push press 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
If you finish push press early, grab your sheet and do some level testing with the remaining time! Once you get through level 1, you can start checking off skills at any level!
 
WOD
2 rounds for time of:
10 Chest-to-bar Pull-ups
20 Push-ups
30 Hollow Rocks
40 Russian KBs, 70/53 lbs
50 Med Ball Sit Ups, 20/14 lbs
 
Optional
Test any gymnastics or endurance level 1
 
MOB WOD: 
1min pigeon each leg
1min floor shoulder stretch

6 comments:

  1. Day 23 RomWOD

    I'm grateful for modern luxury like chilled water in the morning.

    Asa

    ReplyDelete
    Replies
    1. A) strict press sets of 10 reps 75-80-85-90
      B) 10 strict CTB
      20 push-ups
      30 hollow rocks
      40 lunge walks
      50 strict K2W then GHD to parallel for second round
      19:52

      Asa

      Delete
  2. A) 3 reps at 135, 145, 155, 165, 175. 2 reps at 185, failure on 3rd.
    Didn't do WOD. Had sneak out early.

    ReplyDelete
  3. Pre) core warmup
    A) 145lbs for 5x3
    B) 11:11 rxd

    ReplyDelete
  4. A) 130#
    B) 16:02 RX + with GHD sit-ups

    ReplyDelete