This week is the last week from the first circle after the lockdown. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week.
If you are not able to train for the 1 rep maxes this week be shure you are testing at least the 1 rep max Deadlift and Back Squat in the open gym or after a wod during this week.
And book Murph Day in events.
Walking Samson With Twist, 30 secs
Downdog Hold, 30 secs
Bodyweight Good Morning, 30 secs
Alternating Lunge, 30 secs
Push-up to Down Dog, 30 secs
Good Morning Hold, 30 secs
Jumping Lunge, 30 secs
Push-up, 30 secs
Barbell Good Morning, 30 secs
Deadlift : 1 Rep Max
Record your best Deadlift 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
This is a redo from Mo 19.04.21
Check out your last score and hit it.
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
Every 1 min (starting at 0:00) complete:
Athletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
Supine Spinal Twist, 2 mins
Sphinx Pose, 2 mins