This is the final week of testing before we begin our programming for cycle 1. Please do your best to get these test’s done and log your scores. Have fun everyone!!
Fitness – Strength – Community
WARM UP:
500 M. Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Thrusters
10 Push Ups
Then:
5 Min. Hip and Shoulder Mobility
SKILL: (Dip Strength / Efficiency Test)
Adv / Int:= Find 1RM Weighted Strict Ring Dip
Scaled: Max Effort Static Hold in Ring Support Position
Then:
Adv. / Int. = 1 Max Effort set of Strict Ring Dips
Scaled = 1 Max Effort set of Strict Bar Dips
*Sub. Parrallette Dips Accordingly.
**Record you scores.
LIFT:
Back Squat (Test)
10 Min. to Find New 1RM
*Rep. example: 3,3,3,2,2,1,1,1 or 10 x 1
WOD: (Capacity – Phosphagen Test)
“JACKIE”
For Time:
1000 M. Row
50 Thrusters (45) (35) (25) (15)
30 Pull Ups
*Sub. banded pull ups or ring rows as needed.
POST WOD:
Shoulder and Hip Mobility
