Author: WodUp

A. STRENGTH / SKILL :

STRENGTH / SKILL :
Every 2 mins, 3 sets of each :
Station 1 – Heavy Farmer's Walk x 60m
Station 2 – Tempo Push-Ups x 12 – 20 reps @1111
Station 3 – Chin – Ups x 6 – 8 reps @21X0Scoring: Not Scored
Time Cap: 18 minutes

*(Add weight to the Chin – ups if you can do so and still hold the tempo and rep range)

B. METCON :

METCON :
2 rounds for times of :
800m Run/80cal Row
20 Toes – to – Bar/Hanging Knee Raises
40 Walking Lunges w/KB Farmer’s CarryScoring: Time (lower is better)

*Rest the same length of time the first set took you – 1:1

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Warm – up :

200m Run
10 Cossack Squat (5 ea/ leg)
10 Banded Good – morning
10 Press w/ Barbell

2 Rounds
10 Air Squats
10 Push-ups
10 Wall-balls

A. WOD :

WOD :
Test Aerobic Power Intervals (42)
Members should partner up to judge/count for each other.
If previously tested:
SAME exact setup, with following movements:
Pushups -> 20" box pushups -> 30" box pushups
Russian KBS 53/35 -> 44/26 -> 35/18
Burpees -> bodybuilder -> bodybuilder to 16"
Doubleunders -> single under
Situps -> assistedScoring: Not Scored

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Warm – up :

200m Jog
10 Leg Swings (Front-to-back)
10 Leg Swings (Side-to-side)
10 Arm Circles (Forward and Backward)
16 Walking Lunges
10 Banded Good – morning

A. WOD :

WOD :
A) Test Deadlift (15m)
If previously tested: Deadlift : 3×8 ; 2 mins Rest b/t – Build each set

B) Test UB Push (15m)
If previously tested : Barbell Press 3 reps OTM for 10 mins

C) Test Upper/Lower Endurance (Diane) (15m)
If previously tested :
6 rounds for total time
200m Run
20 Push – ups -> 20" Box Push – ups -> 30" Box Push – ups
10 Deadlifts 225/155 -> 185/135 -> 135/95 -> 95/65
1 min Rest b/tScoring: Not Scored

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Warm – up :

Glute/Hamstring SMR (5m)

400m Jog
5 Inch Worms

2 rounds of :
15 RKBS (light)
15 Air Squats
10 Ring Rows

A. WOD :

WOD :
20 mins Row Test
If previously tested then :
“Kelly”
5 rounds for time of :
400m Run
30 Box Jump 24/20" -> Step – ups
30 Wallballs 20/14 -> 14/10Scoring: Not Scored

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Warm – up :

Hip/Glute SMR (5)

1 min Squat hold
10 Scap Pull-ups

2 rounds
10 Ring Rows
12 Air Squats

A. WOD :

WOD :
A) Test Front Squat (15m)
If previously tested :
Front Squat 3×8 ; 2 mins rest b/t – build each set

B) Test Upper Body Pull (15m)
If previously tested :
Upper Body Pull work, based on Level, choose appropriate
3×5 Strict Pullups, or
3×5 Pullup Negatives, or
3x Max Chin over bar hold, or
3×5 Ring Row

C) Test Lactic Tolerance (15m)
If previously tested :
6 min AMRAP
10 Burpee Over Bar -> bodybuilder over bar
10 Power Clean 95/65 -> 65/45Scoring: Not Scored

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A. Context :

Context :
Testing Group IVScoring: Not Scored

Warm – up :

Hip/Glute SMR (5)
Quad SMR (5)
EMOM for 5 mins
45 sec Double Under / Jump Rope Skill Practice
45 sec Plank

B. Testing Group IV :

Testing Group IV :
– Flexibility
– Annie
– KettlebellsScoring: Not Scored

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A. Context :

Context :
Test Aerobic Power IntervalsScoring: Not Scored

Warm – up :

200m Run,
10/10 Cossack Squats,
10 Good Mornings,
10 Presses, Then…

3 rounds of :
10 Air Squats,
10 Push – ups,
10 Wall Balls

B. Test :

Test :
Aerobic Power IntervalsScoring: Not Scored

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A. Context :

Context :
Testing Group IIScoring: Not Scored

Warm – up :

Lower Body/Lower Back SMR, Then…

200m Jog,
10/10 Leg Swings (Front – to – back),
10/10 Leg Swings (Side – to – side),
10 Arm Circles (Forward/Backward),
Walking Lunges,
10 Good Mornings

B. Testing Group II :

Testing Group II :
– Deadlift
– Upper Body Pushing
– Upper/Lower Endurance (Diane)Scoring: Not Scored

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A. Context :

Context :
Test Rowing/RunningScoring: Not Scored

Warm – up :

Glute/Hamstring SMR, Then…

400m Jog,
5 Inch Worms,

3 rounds of :
15 RKBS,
15 Air Squats,
10 Ring – rows

B. Test :

Test :
– Rowing
– RunningScoring: Not Scored

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A. Context :

Context :
Testing Group IScoring: Not Scored

Warm – up :

HIP/Glute SMR, Then…

1 min Squat Hold,
10 Scap Pull – ups,

3 rounds of :
10 Ring – rows,
12 Air Squats

B. Testing Group I :

Testing Group I :
– Front Squat
– Upper Body Pull
– Lactic Tolerance (Fran)Scoring: Not Scored

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