Tuesday, April 5th

This is a testing week. Make sure to record all you work neatly to the white board.

Yesterdays Whiteboard 

The History of the Burpee Task & Purpose

How To Do Handstand Push-Ups: 5 Simple Drills WODPrep

Performance is in red, Competition is in blue

A) 15 minutes to find a 1 rep max Close Grip Bench Press

Rest 5 minutes

B) One set max reps at 85% of A

C) 3 rounds for times 
250 m row
15 Russian Swings 53/35
25 burpees
15 Russian Swings 53/35
250m row
Rest 10 minutes

A) On the minute, for 12 minutes:
Hang Power Snatch x 1 rep (just above knee)
(Begin at 95/55 and add 5-10 lbs each minute until max. Make it so you last at least 10 minutes)

B) 30 Strict Handstand Pushups for time *8 minute time cap
(If you can get 1 rep without a riser, do that for as many reps as possible in 8 minutes. If you need more than an abmat for a riser, go from a box OR do 30 negative hspu’s at 3 seconds down. Or as many as you can in 8 minutes)

C) Death by…..Burpees
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
….etc… until you fail to make the reps in the minute.
(Work for at least 15 minutes. If you go out before minute 15, start back at 5 reps and work your way back up. If you make it past 15 minutes, keep going).

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531