WOD 9.29.14 Monday (Testing WEEK)

Warmup:

  • Agile 8:  from Joe De Franco (please learn this; will refer back often)
  1. Foam roll IT Band- 20 rolls ea
  2. Foam roll Piriformis- 20 rolls ea
  3. Foam roll Adductors and VMO- 20 rolls ea
  4. V-sit roll-over w/toe touch- X10
  5. Quadriped hip circles- X5 front and back, each side
  6. Groiner- Lunge stretch split-jump- X10
  7. Frog jumps- X10
  8. 30 sec/ea Couch stretch (w/opp. arm up)

Then,

  • Run 300m
  • 10 band pull aparts/ 10 PVC pass thrus
  • 10 air squats

 

A. Find your 1RM Deadlift (TEST)

  • Benchmarks:
    • 3/4 x bodyweight deadlift
    • 1.5 x bodyweight deadlift
    • 2 x bodyweight deadlift

B. Find 1 RM Clean

  • less than 6 months: Power Clean
  • 6 months+: Squat Clean

C. MAX Unbroken K2E

  • Benchmark: 20m/15f hanging knees to elbows

D. Max Unbroken Wall Balls

  • Level 1 Benchmark:  20 reps (14/10#)
  • Level 2 Benchmark: 20-50 reps (20/14#)

 

 

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