Strength 

Squat 1-1-1-1-1

Bench 1-1-1-1-1

*By the way, this week may be a good week to get some rough one rep maxes in mind for the competition if you haven’t done them in a while competitors for our strength competition! By the way, this is the last time to register before the price goes up at 8:30pm tonight! 

“Level Up Test”

you have 2 attempts, within 5 minutes, to get a max number of unbroken double unders.

If you got 24 or under, The wod will be a 8 minute ladder.

If you got 25-49, The wod will be a 9 minute ladder.

If you got 50-74, The wod will be a 10 minute ladder.

If you got 75-99, The wod will be an 11 minute ladder.,

Wod

Ladder

10 Double Unders

1 Burpee

10 Double Unders

2 Burpees

10 Double Unders

3 Burpees

etc…10 Double Unders, 4 burpees, 10 Double Unders, 5 burpees, 10 Double Unders, 6 burpees, cont…

The Double Unders remain the same, but the burpees go up by one per each round, score is number of repetitions performed

1060140_10151718545373331_243317555_o

Advertisements