Monday | 5.6.19

Starting this Saturday we will begin the Raider GPP Test. Every Saturday for 3 weeks there will be 3 tests per day. The 3 categories will be “Loaded”, “Un-Loaded” and “Wind”. Every 6 monthes we will retest. There will be a Scoreboard so all competitors are expected to complete all of them.

Skills and Drills:

Every 90sec for 5 Rds

60 DU

rest remaining time.

BB CYCLING:

1 Pause Snatch (Below Knee)

1 Snatch

7 Rds Heavier than LW

Strength

Back squat

1x3 @70%

1x2@ 75%

1x2 @ 80%

1x1 @ 85%

3x1 @ 90%

1x1 @ 85%

1x2 @80%

1x2 @75%

1x3 @70%

Reverse Hyper

3x15 @ 25% of BS

WOD:

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Strict Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Strict Handstand Push-ups

10 One legged squats, alternating

15 Strict Pull-ups