Ending our 6-week cycle…Re-test week!

Weekly Warm-up

5 minutes Freestyle rolling 3 minutes Skipping

2 Rounds of:

  • 10-15 Ring Rows
  • 10-15 Push-ups
  • 10-15 Shoulder Pass Throughs
  • 10-15 Overhead Squats
  • Part 1 NEW Q's: Press 3×5 sets across - add 2.5-5# from last time - rest 3mins Intermediate: Press 3RM - rest 3mins

    Part 2 Establish max # strict chin-ups, then use 50% of the reps for each set of the workout. Establish max # strict dips, the use 50% of the reps for each set of the workout.

    Then, 6 Rounds: 50% max chins unbroken, or best effort 50% max dips unbroken, or best effort rest 60sec

    Part 3 Pick your Poison 3 Rounds: - 1 min AMRAP burpees - Rest 30 seconds OR 3 Rounds: - 1 min AMRAP double unders - 30 sec AMRAP burpees

    *Compare to August 24, 2010

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