08.13.12

7.1
Monday
8/13/2012
PA

Max Effort / Testing Week

Warm-up: "Hip Mobility Intensive"

- Hurdle Under / Hurdle Over (down and back)    - High Knees (down and back)

-Cossack Squat (light medball) x 16     -Spiderman Crawl (down)

-Sampson Stretch - Walking (back)      -PVC RDL x 10   -Barbell RDL x 10

M.E. - Test - (use 3-4 warmup sets of 2-3 reps while working up to max effort attempts... *when closing in on 80-90% begin 1 rep per attempt.)

Deadlift - 12 min to find 1RM

Push Press- 8 min to find 1RM

Benchmark WOD: we will stagger groups of 5 in heats every 5 minutes.

 “Jackie”
For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-up