on Sunday, 01 April 2018. Posted in WOD


Monday April  2, 2018

Title: Testing Week


A) Power Snatch + OHS: Build to a max for the day

B) Pronated Pull-up: 50 strict for time - cannot drop off the bar

C) For time: 50-40-30-20-10 DU

10-10-10-10-10 Burpees




Tuesday April  3, 2018

Title: Testing Week


A) Close Grip Bench Press: Build to a max @ 30x1

B) Side Plank: Max hold per side (terminate @ 90s)

C) Toes to Bar: max set unrbroken reps

D) Box Step Up: 10 minutes - 24" step

alternate legs

hands behind head




Wednesday April  4, 2018

Title: Testing Week


A) Back Squat: Build to a 1rm for the day (12 minutes)

B) Strict Press: Build to a 1rm for the day (8 minutes)

C) Row Repeats: 500m row

rest 90s

500m row

Fastest time possible for BOTH

try not to hold back too much on the first set




Thursday April  5, 2018

Make up day





Friday April  6, 2018


A) Barbell Thruster: Max weight from the rack

B) "Fran": 21-15-9

Thrusters @ 95#

Chin over HZ Plane Pull Ups




Saturday April  7, 2018

Title: Team WOD


A) 9:30am: 




Sunday April  8, 2018



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