Welcome to test week and the beginning of a new mesoscycle! In case you missed the post last week, here is a little reminder of what we will be testing…3RM Front Squat, Running Annie and Push/Pull Endurance. It is going to be a great week. Here is a peek at what’s to come…
Monday – We kick off the testing today with our 3RM Front Squat. Then we finish up with a 7 min AMRAP of box jumps, slam balls, Russian twists and mtn climbers.
Tuesday – Get ready for Running Annie…ab-mat sit ups paired with lots of running! Should be a blast!
Wednesday – The last of the testing is today with our push/pull endurance. Two Rounds of 3 min of max effort pull-ups, then one min rest and then right into 3 min of max effort push-ups. The metcon for today is 4 Rounds of hang power cleans, kbs and double unders with two min rest between the rounds.
Thursday – Thursters, thursters, thrusters…yep that is right, thrusters today. No weighlifting or gymnastics today. Just straight to the meat and potatoes…the metcon. Today’s WOD is for time and it is a 21/15/9 rep scheme of thrusters and kbs with a 400 m run thrown in between the rounds for fun! Enjoy!
Friday – Our gymnastics work is strict pull-ups superset with strict push-ups. The WOD is 3 Rounds of a 500m Row, 10 Slam Balls and 10 Burpees with 3-4 min rest between each round.
Saturday – Our Partner WOD is a 24 min AMRAP of a 200m Suitcase Carry, 20 Squat Cleans and 20 push-ups.
It is going to be a great week of testing. Good Luck to you all and as always, see you at the box!
