01.09.2020 Test Set

Warm Up
2 rounds:

250m row
KB halos x 5 each direction
KB strict press x 5 each side
KB windmills x 5 each side
Bottoms up KB carry x 50 feet each side
KB racked reverse lunges x 6 each side


Mobility:

hip hurdles over 2 KBs x 10 reps/side
box stretch with PVC x 5 exhales
deep squat progressions x 10 reps
25 feet perfect walk stretch


Skill: Strict press

4 sets of 6 reps
start at a light load and move up to something moderate



WOD: Test Set we will repeat this set next month
goal is to work at or close to your 100% on both rounds
try to make the wall balls unbroken or in as few sets as possible.

50 cals row
50 wall balls
Rest 5:00
50 cals row
50 wall balls

Post WOD conditioning
2 sets of

scap pull ups x 5
scap push ups x 5
strict pull ups x 5-7
push ups x 5-7

January Monthly Challenge
Day 9- 18 walking lunges each side