Monday
OLY 
+
AMRAP unbroken wall balls #20 
rest :20 exactly
AMRAP unbroken wall balls #20

Tuesday
A1. CGBP @ 78% or add 5-10lbs from last week (4-6) rest :30
A2. Bent over dumbbell row 30X1 (8-10) rest 2:00
x 5
+
1000m row x 3 
rest :90 less than a 5 sec deviation in each row

Wednesday
OLY

Friday
OLY
+
14:00 EMOM
evens strict pullup (4-8)
odds :30 HS hold, do a nose and toes if you are capable if not try to tap yourself slightly away from the wall during your :30

Saturday
1 round for time
30 burpee pullups get a bar about 1' over standing reach
1000m row
30 burpee box jumps 24"
800m run
30 deadlifts #225
50 cal on airdyne

Day 1 or Monday

OLY Class

or OLY class WOD on your own

+ 50 thrusters for time @#95




Day 2 or Tuesday

A1. CGPB @ 75% (4-6) rest :30     x5

A2.  Supine ring row 30X1 (4-6) rest 2:00.    x5

+

Row 500 x 6

Rest 3:00 keep pace the same 2-3 sec deviation and aim for :20 seconds less than your best 500




Day 3 or Wednesday

OLY Class or OLY WOD




Day 4 or Friday

OLY Class

+

Weighted Pull up 3, 2, 2, 1, 1, 1 heavy singles no failed reps

EMOM 10:00 (2-6) Strict HSPU 34"




Day 5 or Saturday

2 rounds for time rest exactly 3:00 between rounds

5 HPC #145

100m run

10 Push Press #115

100m run

20 KB swing 28KG

100m run

30 ball slams with #25-30

Drop to a squat in each slam

100m run

Here is the second week of testing.  If you would like your numbers to be factored into the avatar and the programming please have your data emailed to me brandon837@yahoo.com by Saturday evening or Sunday mid day, so that we can have the program ready to start by next week.  Height and weight would also be good information to have.  If you guys wish you can put it all on a word doc. To make it easy.

Have FUN!

1. 2k Row for time

2. 150 wall balls to 10' target

3.  Close grip bench press max 16-18"

4.  Weighted Strict pull up max overhand grip

5.  Max strict HSPU 34" width max for hands

This programming will be geared towards an avatar that will be based off the average of the test workout results.  The programming will incorporate various movements such as hand stand push ups, chest to bar pull-up, muscle up s (ring and bar) or *actively working on them in gymnastics class, toes to bar, and pistols.  The program may include workouts with loads such as deadlifts up to 315, snatches at 155, cleans at 185, over head squats at 155, and front squats at 165.  If you were not around the top 25% 2000th-ish place in the open you may find better progress attending specialty classes often and regular class WODs for a little while to hone your skills before jumping in on the programming. 

 Here is the first week of the testing. 

1.  CTB pull up test 75 for time in sets of 5 only 15:00 cap

2.  50 Toes to bar for time 6:00 cap.

3.  Warm up start clock and find 1 rm back squat, rest 10 minutes and drop to 85% to do one amrap set with only a 1 sec pause between reps at the top.

4.  Warm up start clock find a 1 rm power clean in 8 min rest 2 min drop to 90 a, mrap in 8 min

5.  Max squat snatch drop to 77% 20 for time.

6.  250 m row, 10 kbs 32kg,10 burpees 10 kbs 10 burpees 10 kbs 250m row x 2 rest exactly 12:00 100% effort each time

Post results on blog.  Try to do these fresh and definitely do the back squat one coming off a rest day.  You should still go to class wods and specialty classes this week if you'd like.