“Wall of Shame” retest day. remember this one? restest from June 10th

warm up
10 PVC Pass Throughs
15 Scap Push Ups
20/15 Calorie Row
15 Empty Bar OHS
10 PVC Pass Throughs

Strength 15 Minutes to warm up to and build up and past the weight you will be using for the wod. Use time between sets to stretch wrists out if your wrists bother you during overhead squats.
*strength can be from the rack, but for the wod the bar starts on the floor
**if you overhead squat are something you can not do because of injury or they will significantly take away from your workout you can do front squats. We know you are here to get a workout in. There is a difference between -not liking- overhead squats and them having a negative impact. If you can get through your full range of motion but have to lighten the load, thats not a negative thing. If you can’t get through the range of motion you are better off doing front squats AND practicing mobility or very light OHS squats after the wod

Wall of shame
AMRAP 25 Minutes
3 Wall Walks
5 Overhead Squats 155/105lbs
15 Toes to Bar
5 Overhead Squats 155/105lbs
3 Wall Walks
Rest 2:00
*Time your own rest, pick up where you left off. Two minutes of rest allows for decent but not full recovery. Your midline will be very taxed. If you end up dropping weight off the bar during the wod put that your in notes for the retest

remember that when it comes to a “test”, we want to allow athletes to challenge themselves. If the weight or movement takes a little longer than the scaling version of the weight/movement go for the one that takes a little longer today.

Scaling

• Wall Walks: Open standard scaled wall walks, or 15 push ups per set of 3 wall walks (if inversion isn’t possible)
• OHS: Weight Modification: 115/75lbs
• Toes to bar: Hanging Knee Raises

Barbell warm up
3 rounds
10 deadlifts
10 hand power cleans
10 Power cleans
*add weight each round but don’t go over 95/65 for warm up, you are going to have plenty of time to build up during the actual strength portion

Find a 1RM of the following complex:
Deadlift
Hang Power Clean
Power Clean
*Hang clean may be above or below the knee. Must be unbroken.

wod

AMRAP 12 Minutes
16 Db snatches (each arm)
16 DB lunges single db held by one end
16 Sinble DB hang clean and jerk 50/35 (finish 8 one arm before going to next)

A slow AMRAP for 8 Minutes
2 Inchworms
10 Russian KB Swings
10 Reverse Lunges
200m Run

Retest of strongman from June 8th. we did 2 workouts that day too. see if you can use the same weights and go faster.

15 Minutes – nice and easy.. not for a score
12 Box Jump Overs 24/20″
10 Burpees to a 6″ Target
8 Chest to Bar Pull Ups
*your pull up bar should be your burpee target.

Strongman/woman Test- 12 minute cap.
Don’t get wrapped up in the details of weight, or what you are carrying or what order you do this in, just be sure to do this the same way next time when we retest with the same weights
For Time
200m object Carry 150/100lbs (read below)
200m DB Farmer’s Carry 70s/50s
100′ Sled Push AHAP
12 minute cap —the carry can be anything but make it heavy. Put a barbell on your back, bear hug the biggest med ball you can find.. want to really challenge yourself, squeeze 2 or 3 plates together in a bear hug and carry those. Sled should be very heavy and may require athletes to stop multiple times.

Retest week!
Time to see how much consistency in the gym you had over the past 7 weeks. The more you were here, the better the these retests will go

500m Row or 400m Run
Then
2 Rounds
10 A-Frame Toe Touches
10 Box Jumps
100m Farmers Carry moderate-heavy
Then 20 Cossack Squats|

Restest from Monday June 7th
5 rep max sumo deadlift.
We have spent the last 5 weeks retooling the Sumo Deadlift, today is the showcase. Pump up the jams, get hyped, and pull a new 5RM

Wod
5 rounds for quality
10 Farmer’s Hold Lunges, Heavy (5 each leg)
10-20 Push Ups on DBs
12 toes to bar

extra
8 rounds
10 seconds to reach max wattage on bike… then rest 1:50

Sunday Funday

The girls! running clock. get after it

Grace, Helen, Karen

Split the work however you want, start the entire workout with an 800m partner run straight into

Grace 30 Clean and Jerks for time

-then-
Double reps Helen

3 rounds

400 meter Run (Run together)

42 Kettlebell Swings (1.5/1 pood)

24 Pull-Ups

Then Karen 150 wall balls