TEAM WOD
“Auggie”
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
52 Wall Ball Shots (20/14 lbs)
52 Power Cleans (95/65 lbs)
52 Burpees
52 Kettlebell Swings (24/16 kg)
TEAM WOD
“Auggie”
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
52 Wall Ball Shots (20/14 lbs)
52 Power Cleans (95/65 lbs)
52 Burpees
52 Kettlebell Swings (24/16 kg)
*Testing week prior to last full cycle of 2015. Record your scores.
A. Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
*Set 8 (optional) – Exceed Set 7 weight
*Rest as needed, but at least 3 minutes between sets of singles.
B. “Miller Time”
Ten rounds for time of:
3 Squat Clean and Jerks (225/145 lbs)
4 Box Jumps (30″/24″)
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:
300 Calories of Assault Bike
*Note whether this was performed on an Assault Bike or a different piece of equipment, like an Airdyne. The results will be different depending on the machine used. What is most important is that you keep the re-testing consistent.