DATE – Thursday October 16th


Warm-up: 10 min to complete Crossover symmetry “Activation”

Alternate in some dynamic lower body movements / personal squat prep.


WOD A) Testing: In 15 min, establish a 1 RM strict press


WOD B) 15 min AMRAP – (Programming cycle capacity testing WOD):

10 x Hand release push-ups

15 x Wallballs (20/14lb + 10/9ft)

20 x Kettlebell swings (24/16kg)


Be sure to record you score for this WOD in your training log. Note any modifications used so the same WOD can be replicated in 9 weeks time.


WOD C) Cool down/flush:

1km run or row @ 75%