ANNOUNCEMENTS

TODAY’S WODS

Level I (Test Week Day Two)

Knowledge #1 – Describe Press Set-up from Bottom to Top (i.e. Stance, Core, Rack Position)

Performance #1 – Set-up a rack, bar and work up to a heavy set of 3 Presses.  No minimum weight required.

Knowledge #2 – Describe and show (with an empty bar) HOW TO PERFORM a Push Press from start-to-finish and name one common fault.

Performance #2 – Perform 1 set of 10 pull-ups in whatever fashion you are currently capable of.

WOD*

AMRAP in 10 mins

7 Push-Ups
7 Burpees
7 KTE

*not part of the test

Level II

21-15-9 Reps for time of

Thrusters (95/65#)
Pull-Ups

(Yeah…Fran)

Rest 5-7 mins then, not for time

25 GHD Sit-Ups
25 Hip Extensions
25 KTE
10 Bridge Wall Walks

Level III

Push Jerk Take 20 Minutes to work up to a 1RM

50 Push Jerk 75/55 (Make sure they are PUSH JERKS!!!!)
10 Muscle ups
Row 1k

GYMNASTY

3 Rounds

BL + 3 Muscle Ups (Negatives if scaling down)

V-Sit (L-Sit) + 5 HSPU (Negatives on parallettes if scaling down)

FL + 5 Body Levers

Finish w/10 Bridge Wall Walks