11/10/17 PHASE 1 TESTING: Baseline

31506905656_e5118c127b_c

Warm Up:

2 sets:
D.Dog Hold x 30sec
Side Plank x :20/:20
5 Up-downs
5 Wall Balls
3 Broad Jumps

Single Arm 1/2 Kneeling DB Press x 10ea
Hanging Shrug x 10
Plank Shrug x 10
BB Front Squat 1 & 1/4 F.Sqt x 6

Skill, Strength, or Mobility:

Squat Clean: 5 x 1.1.1 Every 3 minutes
65%, 70%, 75%, 80%, 80%

WOD:

Rampage Baseline
2rds for Time:
Run 200m
20 Air Squats
15 Sit ups
10 Push Ups
10 Ring Rows

*If you’ve tested before and your time is sub 5:00,

Rampage Baseline 2.0
2rds for Time:
Run 200m
20 Wall Balls
15 Toes to Bar
10 HSPU
10 Pull Ups