WOD

TEST TIME

• Bike 50/75 Cal
• Row 1000m
• 4rds of 20 slam balls and 10burpees

(start on the 0:00, 18:00, and 36:00)

 

Strength/Skill

In 15mins build to a heavy bu perfect 5RM or 1RM, Bench Press

WOD

In 15mins, build to a heavy but perfect Barbell Complex:

5DL, 5HPC, 5S2OH

1. We’ll Miss You Matt!!!

Strength/ Skill

• Handstand Push-Ups
• Box Dips
• Toes to Sky

WOD (10Min AMRAP, Partner)

• 10/7 Bike Cal
• 120’ Goblet Front Carry (70/53)

STRENGTH/ SKILL (E:90s x 4rds)

• Rope Climbs
• Ring Rows
• Hollow Rocks

WOD

• RUN 400
• 21KB
• RUN 300
• 15KB
• RUN 200
• 9KB

 

STRENGTH/SKILL

• Incline DB Bench
• Ring Push-ups
• Tricep banded press downs

WOD (7AMRAP LADDER)

• 3 DL
• 3 CAL BIKE

<Increase by 3, ea rd…Women Bike by 2ea rd)

 

WOD

30-20-10

• Box Jumps
• Kettlebell High Pulls
• Front Rack Step Back Lunges
• Knees-to-Elbows
• Wall Ball Shots
• KB bent over rows

WOD

4 rounds for time

• 16 Alt DB Snatch
• 8 lateral burpees over DB

POST WOD STRENGTH

4 rounds, On The Minute

• Banded skull crushers
• Superman and Hollow Punches
• 10 DB hammer curls

TEST DAY

STRENGTH

1RM MAX or 5RM Barbell Floor Press

WOD

3min Max Effort for Calories on The Assault Bike (Retest)

TEST DAY!!

STRENGTH/SKILL

100%, BUT PERFECT MAX DEADLIFT on the Track You Chose

• 1RM
• 5RM
• 10RM KB

WOD (for those who find Max early)

2 Rounds for time

• 400m Row
• 400m Run (Sub Bike 1000m)

STRENGTH/SKILL

1RM MAX or 5RM Back or Front Squats

WOD

Bike 2000m

or

800m RUN

TEST WK!!! Bring your A-GAME! 💪🏼🏆