December 21, 2012
9am: Test Yourself
Choose at least one challenge from each catagory. Rest as needed between exercises. If you think you may have a chance at beating a gym record, make sure to have a trainer watch you to call it legit.
Gymnastic - pick at least one exercise from the following four catagories and perform max reps:
Pushups (strict or ring pushups)
Pullups (butterfly, kipping, strict, weighted, band or L-pullups)
Dips (or ring dips)
Metcon - pick one of the three:
Row (500m, 1000m or 2000m, timed)
Run (400m or 1 mile, timed)
Double-unders (max reps without tripping)
Weightlifting - pick an exercise from the following three catagories for a new 1 rep max:
Push (Bench Press, Press, Jerk)
Pull (Deadlift, Clean, Snatch)
Squat (Back Squat, Front Squat, Overhead Squat)
21-15-9 reps, for time, of:
Front Squat (135/83)
You must use one barbell throughout the WOD.
- Men will use two 45's on each side for the DL's, then strip down to one 45 per side for the FS's.
- Women will use 25's and 35's on either side of a 33lb barbell for the DL's, then strip the 35's for the FS's.
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