Time To (Re)Test!
Items for the week…
- We hope everyone had a restful Thanksgiving holiday weekend with family and friends!
- Who is ready to re-test their front squat, back squat, and split jerk 1RMs this week?! Oh, everyone?! Perfect.
- Next week (12/09 and 12/10) has an adjusted schedule to accommodate for Thursday night’s Holiday Party … 5:15am, you’ve been warned.
- Thursday – added 3:30pm, canceled 5:30pm, 6:30pm, 7:30pm
- Friday – canceled 5:15am
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
front squat: 1RM (re-test)
Last done on 10/15/21 … presented by Susan.
WOD
21 burpees over parallettes
21 presses (65% of 1RM press; from rig)
9 box jump overs (30/24)
15 burpees over parallettes
15 push presses (same weight; from rig)
7 box jump overs (30/24)
9 burpees over parallettes
9 push jerks (same weight; from rig)
5 box jump overs (30/24)
SKILL
core work
WOD
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
calorie row
wall balls (20/14)
russian swings (53/35)
push-ups
STRENGTH
split jerk: 1RM (re-test)
WOD
4RFT
7 single-arm kb push presses (35/26)
5 sit-ups (20/14)
3 strict pull-ups
1 muscle-up
3 strict handstand push-ups
5 mb cleans (20/14)
7 single-arm kb lunges (25/15)
STRENGTH
bench press: 3×3 @ 90% of 1RM
then
back squat: 1RM (re-test)
SKILL
500m row (time trial re-test)
WOD
10RNFT
3-5 deadlifts (40% of 1RM)
2-3 burpee muscle-ups (L1); burpee pull-ups (L2)
