Alternating EMOM for 9 Minutes
1 – :45 Double Unders/Double Under Practice
2 – 5 Scap Push Ups, 5 Scap Pull Ups, 5 Kips
3 – :30 Pause OHS* *Start with the empty bar and add a small amount of weight each round

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

Interval Test
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.

• 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

Warm up
4 Rounds adding a little weight for round 3 and 4
5 muscle cleans from the hang
5 clean high pulls
5 power position power clean
5 hang from the knee power cleans

Strength – build up throughout, see notes below about when to stop adding weight
Power Position Power Clean
3×3
then,
Hang Power Clean Above the Knee
4×3
Drop and Reset between reps
We are looking for athletes to build to a few heavy sets of Hang Power Clean, but not at the expense of proper form. An easy way to determine whether you should increase your weight on your power clean is by paying attention to your feet. If an you begin to move their feet much much wider than your squat stance or start to “starfish” you should not increase the weight on the barbell.

Wod

For Time
30/25 Cals
20 Deficit HSPU 2/1″
10 Power Cleans 225/155lbs
20 Deficit HSPU 2/1″
30/25 Cals

Target score 8-12 minutes- firebreathers under 7. Clean should not be more than 80 percent of your one rep max. we will have a few touch and go that 225 weight but most will do singles. Think heavy singles no matter what weight you are using

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