TEST WOD
“Tyler”
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
0
WARM UP/ Focus work
10 reps of Hand Stand work // feet on box –
[times per round]
2,4,6,8,10,12,14,16,18,20sec.
Primal Squat [5 min. (Hold)]
The Worm (5 X)
WOD
8 rounds of:
Run 400 meters
45 lb. Thruster, 15 reps
Rest 60 seconds
Cool down/ Mobility
Do the needful
TEST WOD 1/23/12
Posted: 2012/01/23 in CleansTags: Cleans, Ham Strings, Pull ups (Strict), Row, Shoulders
Warm Up // Focus Work:
Row: 3 Rounds of 400 meters
w/ 60 seconds between rounds
Pull-Ups: 25 Strict // weighted if possible // bands if needed
Over Head Squats: 25 // Heavy Dumbbells
WOD:
Resting 60 seconds between sets:
Clean: 5-5-5-5-5-5-5-5-5-5
Rx M: 95lbs. Rx W: 65lbs.
Mobility // Stretching:
Focus on:
ham string // back of leg & deltoids, upper pectoral // shoulders
Examples:
Shoulders → http://www.youtube.com/watch?v=RmGgYuMWf1A&feature=player_embedded#!
Ham Strings→http://www.youtube.com/watch?v=14Y-MU4o0ws&feature=player_embedded#!
Test WOD
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
