1/28-1/31 Wods Test Week

Tuesday : 1/28

Mobility
500 m row

10 min EMOM

7 KB swings #53
7 box jumps #24
All KB swings unbroken
Round 7 some box step ups and last min only 5 BJ

Rest as needed

1000m all out rest 15 min
1000m all out

3:56
3:58

Wed: 1/29/14
Mobility

5 squat BJ
10 Goblet squats
2 rounds

BackSquat find 1 RM

#95
#105 x 5
#125 x 3
# 145 x 2
# 165 x 1 all w/belt after this
# 180 x 1
# 190 x 1
# 200 x 1
#205 fail
#205 x1 PR

Thursday1/30/14

OHP
#35 bar
#65
#75
#80
#85
#90 fail pp
#90
#92 PR

2k row for time

8:07

Air dyne 6 sets 30on/30 rest

5-6 sets of Lsits/hsit focusing on externally rotating shoulders . ~10 sec each

Friday 1/31/14

Capacity test

4 min row for calories
Rest 1 min
3 min max pull-ups
Rest 1 min
2 min Max back squats 75%of BW #105
Rest 1 min
1 min max STO #95

61 calories
49 pull-ups
30 Back Squats… I was a baby on this lol
15 STO #95

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