Thursday, July 25 Strength Deadlift to a 1 RM Conditioning In keeping with our "tests" of 1 RM, the WOD today will be a series of separate "tests". Complete in any order, and allow yourself enough rest time in between so that you can give your max effort on each task. Find a partner and take turns performing tests - one person can count/time while the other is doing work. Write your scores in your book! 1) (Speed) 500m row for time. 2)(Pull) 3 attempts @ ME UB pull-ups (you can kip these; chin must be over the bar!) 3)(Core) 3 attempts at a ME L-sit for time. Use a pair of DB elevated from either 45lb plates, or boxes. 4) (Work) KB snatch efficiency test (50/35). 5:00 ME KB snatches, alternating however you wish. Aim for UB and an equal number of snatches per arm. 5)(Push) 3 attempts at ME handstand hold (for time). 6) (Core) 3 attempts @ ME UB T2B/K2E
Posted on: Thu, 25 Jul 2013 18:17:34 +0000
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