1/11/16

1/11/16

 

 

Hey guys! Starting today we are going to be doing some extra strength and gymnastic work. I'm really going to mix it up and keep it fun (not overwhelming!) We will be doing testing for the next 2 weeks and PLEASE right down your results.

We will be testing and working on:

STRENGTH

Back Squat and Front Squat

Strict Press

Lower Back (Ex: Back Extensions, DL, etc)

GYMNASTICS

Dips

Push Ups

Pull Ups


LEVEL III will be working on:

STRENGTH

Back Squat, FS and OHS

Bench Press

Deadlift

GYMNASTICS

HSPU (Strict & Kipping) and HS Walk

Muscle Ups and Dips

Strict Pull Ups

_______________________________________
TESTING

1) Find 1RM Back Squat

*Record Max Rep Push Ups from WOD


2) WOD

Score Separately (Ex: 40/200/35/18)

4:00 Burpee Box Jump Overs (24"/20")

4:00 Rest

3:00 Max DU/SU

3:00 Rest

2:00 Max Cal Row

2:00 Rest

1:00 Max Rep Push Ups (chest MUST touch object that hands are on which applies to any scale. DON'T CHEAT)

 

LEVEL III

TESTING

1) 1RM Back Squat

*Record your best UB HS Walk distance and UB Strict HSPUs from WOD


WOD

Score Separately (Ex: 50/20ft/40/6)

4:00 Burpee Box Jump Overs (30"/24")

4:00 Rest

3:00 Max Distance Unbroken HS Walk

3:00 Rest

2:00 Max Cal Row

2:00 Rest

1:00 Max UB Strict HSPUs