Re-test Week: Day 5 (last day)
AMRAP in 20 min:
7 Toes to Bar
9 Deadlift 70/50kg
12 Box Jump 24/20″

*Compare to last time – here.

Re-test Week: Day 4

A. 5RM Bench Press

B. Three x max reps dips.
*Rest exactly 2 min. between sets.

C. Max reps double-unders 3 minutes.

*Compare to last time – here.

Re-test Week: Day 3

A. 1RM Snatch

B. 1RM Clean & Jerk

*Compare to last time – here.

Re-testing Week: Day 2

“Fran”
21-15-9 reps for time of:
Thruster 42.5/30kg
Pull-ups
*Compare to last time – here.

Re-test week: Back in August we conducted a week of testing and now it’s time to re-test against the benchmarks that were set. The re-test week will follow the same format and order of workouts as the original testing week.

A. 1RM Front Squat

B. 3 x max reps unbroken pull-ups
*Rest exactly 2 min. between sets.
*C2B for athletes with 20 or more pull-ups in 1 set.

C. 500m row.

Compare to last time – here.

Fun with Marie! See you there.

Partner WOD
5 rounds for time of:
Relay
200m Run
100m OH Carry
100m Farmers Carry

*One person working at a time. Both partners to complete all elements.

A. Deadlift 5-5-3-3-3-1-1-1-1

B. 30-20-10 reps for time of:
KB Swing 24/16kg
Step-up (with KB) 24/16kg

EMOM x 30 min:
1. Row 20/15 cal.
2. Max reps 10m shuttle run
3. Rest
4. Max reps 10m shuttle run
5. 50 Double-unders
6. Rest
Compare to last time – here.

Three rounds for time of:
75 Squats
15 Hang Power Clean 70/45kg
12/8 Dips

A. Back Squat 7-1-7-1-7-1

B. EMOM x 10:
Strict Pull-ups
*Choose your own reps.