WOD Fri 7-5-13 Testing Week – Day 5 “Diane”

WOD Thu 7-4-13 Testing Week – Day 4 “Badger”
July 3, 2013
WOD Sat 7-6-13 Testing Week – Day 6 “Helen”
July 5, 2013

WOD Fri 7-5-13 Testing Week – Day 5 “Diane”

Jenny G. moving the sandbag with ease

Warmup:
300 Jump rope singles
400M run
2 rounds NFT:
60ft unweighted death march
15 sec handstand hold or setup for HSPU
8 cycles PNF hamstring stretch – solo or with partner
 
Strength Test: Deadlift
– 15 minutes to establish a 1 Rep Max Deadlift
– If you are not cleared by a coach for a 1RM attempt we will perform 7 sets of 3-7 reps as heavy as possible, not to failure
 
Benchmark WOD: Diane
For time – 21-15-9 Rep Sets of
Deadlift 225/155
Handstand Pushup
 
Cool Down:
1) Stretch and DROM shoulders and cheer for your teammates
2) 500M easy row
3) Foam Roller – hamstrings
4) LAX ball – high posterior chain and hips