4-3-18

4-3-18

TESTING WEEK!!!

-STAY FRESH AND DONT HIT UP TOO MUCH EXTRA WORK EACH DAY,COME IN READY TO GO!!!

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DONT FORGET:

-LADIES WOD ON SATURDAY AT THE BOX-9AM

-GUYS OUTDOORS WOD AT JESSE JONES PARK- 9AM (Bring a Weight Vest if Able)


WARM-UP

2Min Row or Bike

-25′ Stiff Legged Hamstring Sweeps

-25′ Inch Worm + Cobra

-15 Stiff Legged Deadlifts (SLOW)

-15 Good Mornings (SLOW)


STRENGTH

20Mins Max

-Find your 1RM Deadlift

*Make sure to only go as heavy as good form allows….do not Ego Lift and end up hurting your back, it will ruin your week or more and you will miss out on other testing.


WOD

10Min Max Effort Row For Meters Test

*You’re trying to find your absolute max amount of meters here….do not start this off with a goal of only hitting a bare minimum amount, push yourself and strive for every single meter!


EXTRA WORK

-Perform the ROMWOD routine of the day, be ready for lots of gymnastics tomorrow


MONTHLY BONUS CHALLENGE (must be done at the gym-the day of) 

-150 Double Unders OR 150 Double Attempts

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