Monday, October 17th (Week 8 of 8)
Max out week! We'll be testing some benchmark WODS and 1 rep max's. Most of class will be spent on the strength with short MetCon's at the end of class.
**We are going to be strict with the max testing on range of motion and form. This is for safety and also integrity. You'll get accurate numbers to work from.
Warm up / Review
Strength - Deadlift
Work up to a 1 rep max
Max effort day. There will be a warm up rep scheme on the board.
As always, work to maintain a neutral spine. Have a coach watch your 1 rep max attempt. If you are rounding your back you won't be going up in weight.
**If you're very new to the lift then perform 4-6 heavy singles instead of a true 1 rep max
MetCon WOD: 10 min AMRAP
5 handstand push-ups (7 standard push ups)
20 double unders (40 singles)