RE-TEST WEEK!!!  Let’s do this!!!



3 Rounds of “Rowling” (see video below, courtesy of Train FTW)

Penalty moves per round:

Rnd 1 – Pushup2Downward Dog

Rnd 2 – Cherry Pickers

Rnd 3 – Burpees

5 Ball roll to V-sit

Barbell warmup: With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, (move to snatch grip) Snatch Grip RDLs.

For those who have never done “Rowling”    The goal is to row exactly 100M each round.  Once the rower gets to 80M, you stop rowing and see where it ends.  Any meters over or under 100 = the number of penalty movement reps you’ll need to do (ex. Rnd 1, I row  102, therefore I do 2 pushup to downward dog before going into Rnd 2)  



Snatch Grip Deadlift


Increase weight ea set

Compare to 14 Apr

Video courtesy of Untamed Strength.  Re-test Week!!! Time to see if the last 9 weeks paid off.  If you hit each day the way we wrote out the strength and WODs, you should see an increase in the weight you can handle each set for the 5X5.  Remember, no Touch & Go on these.  Reset the hips and torso every rep.



Benchmark Day


For Time:

5K Row

Video courtesy of CrossFit HQ. Every so often we need to hit certain benchmarks to see if our fitness is improving.  Sometimes these benchmarks are quicker WODs, sometimes, they are more long-distance stuff.  Today goes into the longer realm.  Shoot for a sub-25 Min. if this is your first time doing this one


Scaling Options:

If no rower, Run 5K


Cool Down:

Barbell Forearm roll out – 1 Min per arm


Roll out T-Spine and hamstrings – 30 passes


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