Warm-up Drills
I. Row 3:00
II. 5:00 AMRAP
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Bench Press EMOTM
Against a 10:00 clock, complete on of the following rep schemes below every minute on the minute.
I. 3-5 reps @ BW- BW1.25
II. 2-3 reps 65-75% 1rm
III. Coaches Choice
“Six Minute Test: DL & HSPU’s”
6:00 AMRAP of
Climb as high as you can in an odd numbered ladder of
Deadlift (225/ 155)
Strict HSPU
Rest 2:00
Then…
Against a 6:00 Running Clock attempt to work back down to zero reps.
Notes: This will run a total of 14:00 in length from start to finish.
Post scores to comments.
EMOTM (10:00) Bench press 235 x 37
Six minute test I (Mod) 225# 9/3 (35# DB Press)
EMOTM Bench press 145 x 36
6 min II 7rnds + 3dl/7rnds -1 dl 185lb
Emom 185# WOD I 9+11 going up. 2 rnds+1 going down
Bench press #85
WOD 7 + 6 / 2 + 8
Bench 6rnds @ 195, 2 rnds @ 205, 2 rnds @215
Hard part: 13 + 5 going up, barely got back to 11 back down.
-josh
“Six Minute Test” (06.14.2013)
Option I: 9 rds + 7 Deadlifts up / Completed the climb down with ~:20 to spare
~Chase