Wod and little different kind of test today

Warm up
4 Rounds
5 pull ups
10 squats
4-10 ghd sit ups depending on experience.

Wod 1- this is not a test wod, quality reps over speed. good day to try chest to bars if you can string a few together
15 Minutes
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 or Drag 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 atheltes to stop multiple times.

Next 7 week cycle starts today. Focus lifts are the Sumo Deadlift and positional work on the clean. Also going to be seeing some bench press along with all our other lifts.
On deadlift days we will be working on our beach muscles as well to change things up. Abs, triceps, biceps and a lot of lunge work for the glutes!
Should be an awesome next 7 weeks.

2:00 per side, foam roll Adductors (careful, nice and easy)
Click here for video of adductor rolling
Then
3 Rounds
200m Run
12 Cossack Squats
12 Sumo Stance Good Mornings

Strength
5 rep max sumo deadlift
WATCH THE VIDEO BELOW

Lifting Test Find a 5RM Sumo Deadlift

Wod- Beach Bod Wod
No Score on this, move at decent pace. Use 2 dumbbell that allow you to complete all 10 lunges unbroken, very short break, then next 10 lunges unbroken

For 12 Minutes:
10 R-Leg In Place DB Lunges
10 L-Leg In Place DB Lunges
15 push ups (scale to knees or on a box to do most of these unbroken
20 Russian Twists w/ a 15lb plate

Extra work OUTSIDE
Every 4 minutes for 24 minutes max

Every 4 Minutes for 24 Minutes
Ski 100m Shuttle
Sprint 100m (50 out 50 back)

Partner wod

Wod 1-
10 Minutes split how you want
20 D-balls over the shoulder
10 Burpees

Wod 2
10 minutes split how you want
20 single arm DB thruster 50/35
20 pull ups

Wod 3
5 Minutes of man makers for reps

Endurance with a partner
one partner working at a time
100 Burpees
2500 meter row
50 Burpees
2500m ski
25 Burpees
800m run together. Time stops when both partners are back

9am and 10am
3 Rounds for time of:
400m run
15 Thrusters, 95/65

2 Rounds for time of:
40 Hand-release Push-ups
20 Deadlifts, 225/155

4 Rounds for time of:
25 foot Handstand Walk (or 10 hspu or 10 db presses)
3 Rope Climbs, 15 ft. (scale to 2 or 1, or do 4 rope pulls from the floor)

Warm up
200m Run
20 Power pos. power snatch
200m run
20 hang pos. power snatch

Take the next 15 minutes to work up to a heavier double hang snatch. The wod is 24 Minutes so we are starting that at :30 after each class

Wod-
Amrap 24 Minutes
10 Toes to Bar
10 Hang Power Snatches 75/55
250 meter row or ski
Rest 2:00

*the 2 minute rest should allow for big and mostly unbroken sets especially early on. Looking for close to 1 to 1 work to rest, maybe a little over 2 on the work

Extra work
Every 3 Minutes for 21 Minutes
30 Double Unders
4 D-ball Cleans ahap
30 Double Unders
8 d-ball clean ahap