Test 3
A. Find a 1 RM Front Squat + Split Jerk in 20 Min
Test 4
B. 3 RM Strict Press in 10:00 Minutes
Test 5
C. 6 RM TnG Deadlift
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams
**Active Recovery/Make up day** It’s Test Week!
A. 15:00 EMOM
Min 1: 8 Goblet Step-ups (Right use MB)
Min 2: 8 Goblet Step-ups (Left use MB)
Min 3: 3/arm SA OH Squats (Use KB or DB)
*box should be above knee height
B. Run 800 Meters @ 60-70% effort
Run 400 Meters @ 80-85%
**Switch**
Run 800 Meters @ 60-70% effort
Run 400 Meters @ 80-85%
**Switch**
Run 800 Meters @ 60-70% effort (Cool down, may need to be performed after class has finished)
*Alternate with a partner, this is not an all as fast as you can go effort the goal is to be consistent with the effort and leave enough in the tank to push hard on the last 400 m.
Thanks to everyone who came out for our Memorial Day WOD and thank you to ALL those who have served!
***9 & 10 am classes only*** Register Here
Happy Memorial Day!
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
A. 10 Rounds
3 Squat Clean and Jerks @ 165/100 lbs
4 Box Jumps @ 24/20
*teams of two
*Alternate w/ your partner each round, bother partners will complete a full 10 rounds (complete 20 rounds as a team)
*Time recorded
**Altered schedule for Memorial Day**
-Join us for “Daniel”-
A. 12:00 E303
Deadlift x3x4 @ 60%
B. 3 Rounds for Quality
5 Strict Toes to Bar
10 Lateral Step-up / Leg
10 Unweighted Walking Lunges / leg
20 Russian KBS
200 M Run
*20:00 Cap
Join us MONDAY during the 9 & 10 am hours for our Memorial Day WOD
“DANIEL”
A. Strict Press x10x1 set @ 75% of 1 RM
(build up in 4-5 sets)
B.“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
*time recorded
“The capacity of man himself is only revealed when, under stress and responsibility, he breaks through his educational shell, and he may then be a splendid surprise to himself no less than to this teachers.” – Harvey Cushing
A. Hang Squat Clean
10-8-5-3-1-1-1
*In 30 Minutes rest as needed b/t sets
*Sets of multiple reps must be completed without dropping the bar
*Heaviest weights recorded
B. 15:00 E303
Deadlift x1x6 @ Set 1 @ 90% move up if able
A. Double Under Practice / Progressions
B. 20:00 Minute AMRAP
400 M Run
20 Push Press @ 75 / 55
20 Double Unders
20 Hand Release Push-ups
*rounds + reps recorded
“Nothing is a waste of time if you use the experience wisely.” -Auguste Rodin
A. Kip Pull-up Practice / Progressions
B. 3 Rounds
500 M Row
21 Wall Balls @ 20/14
15 Pull-ups
9 Power Snatches @ 135/85 lb
*Time recorded
“Life is very interesting… in the end, some of your greatest pains, become your greatest strengths.” – Drew Barrymore
A. In 3 Person Team…
100 Ground to Overhead @ 115 / 80
50 TTB
100 Bar Facing Burpees
200 M Unweighted Walking Lunge
*split work up however you see fit
