Congrats, you’ve put in the hard work during our training weeks and now it’s time to retest & see those gold stars light up the whiteboard! This week we’ll be retesting the following: 1 Rep Max Clean, 1K Row time & your “Grace” time. After those PRs, you’ll be feeling as fresh as the prince 😉
Monday – We start the week off by retesting our 1 Rep Max Clean or Power Clean. Most of class will be dedicated to that. You’ll finish with a short 6 min metcon of hang power cleans & push-ups.
Tuesday – You’ve got some gymnastic work on and off the bar, working on kipping pull-up progressions. Then, we retest our 1K Row time! Good luck!
Wednesday – Back Squat day! A fun 5×5 awaits you. No percentages today, just a fun lifting sesh! Our WOD is a repeat from 6/8 – 3 rounds of 1 minute efforts of DUs & HR push-ups. Kind of an informal retest.
Thursday – Get ready for some fun plyo stations! Then, we retest our Grace time. Use the same weight you used last time! Remember, you have a 6 minute time cap.
Friday – Today we have overhead squats! We’ll work to a heavy triple during our weightlifting time & then finish up with a little longer metcon. Bring your running shoes 🙂
Saturday – Another fun partner WOD awaits! 3 small partner WODs actually. You’ll need a barbell and a rower and a chalkboard to keep track of all those rounds & reps!
It’s going to be an awesome week at the box! We can’t wait to see you there!
