Tuesday September 20, 2016

Test Day Tuesday – repeat Nov 1, 2016 Warm Up

3 Rounds (Not for time)

10 Burpees

15 Kettlebell swings

20 AbMat Sit ups
You will be doing this EVERYDAY and yes, I’m going to bore you with the details. You need to drill this into muscle memory so when you get a barbell in your hand you don’t have to think. You can do this with a PVC or broom at home.
Jump up and down in place – this is your starting stance

Move your feet out to your squat stance – this is your finish stance
Modified Burgener Warm Up – Move with a purpose

Down (knee bend, chest up) and finish (shrug) – Speed through the middle

1 + Elbow High & outside – Bar close

1 + 2 + Muscle Snatch – Turnover

PVC Overhead Squat – Core strength

Snatch lands (starting stance, dropping into a squat, landing in finish stance)
WOD

This is the last test of this cycle. Retests start next week. I hope you’ve been tracking your weights & times. 

LOREDO

6 Rounds for Time

24 Air squats

24 Push Ups

24 Walking lunges

Run 400m

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