Yesterday’s WOD

2018 Cycle 1 Test Week Day 8
Warm-up
Warm-up
1. Warm-up
Floss Wrists
Then
3 Steady Rounds:
10 Banded Good Mornings
:20 HS Hold
10 Calorie Bike
Weightlifting
Squat Clean (1 Rep Max)
Conditioning
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
1-Mile Run (Time)
Max Effort 1-Mile Run
Do in class if time allows, otherwise do around class
Gymnastics
Misfit Muscle Up Test (Time)
Misfit Muscle Up Test
1-2-3-4-5-6-7-6-5-4-3-2-1
(not for faint of heart)
or
1-2-3-4-5-6-5-4-3-2-1 (scaled)
For Time – Reps are Unbroken

Today’s WOD

2018 Cycle 1 Test Week Day 9
Warm-up
Warm-up
1. Warm-up
Slow 10 Minute Row
Or
Steady Through
3 Rounds
10 Snatch Balance Empty Barbell
10 Box Jumps
10 Chest to Bar Pull Ups
Weightlifting
Max Rep Bodyweight Overhead Squat (Weight)
2. Oly
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets
Conditioning
MFT #1261 (Time)
For Time:
300 Double Unders
200 Air Squats
100 Push Ups
50 Burpees to 6″ Target
Accessory work
Sotts Press Ladder (AMRAP - Reps)
Sotts Press Ladder
EMOM until failure
3 Reps from behind the neck
45/35lbs
Add 10/5lbs until failure

 

Tomorrow’s WOD

WOD not yet available. Please come back later!