1 August 2015 1 August 2015
Saturday 1 August 2015 '1 August 2015'

champs
1. Warm-up level 2
A. 2 minutes banded glute activation
B. 30 Burpees for time
2. Strength
Back Squat technique sets 5×5 @60% or Find your 1RM Back Squat
Do not re-test again, only go for a new 1RM if you have no done so in a few months.
3. Test WOD
‘EVA’
Five rounds
Run 800m
30 KB swings 70/53lbs
30 Pull-ups
4. Accessory Test
Find max depth deficit strict HSPU

1. Warm-up level 1
A. 2 minutes banded glute activation
B. 20 Burpees for time
2. Strength
Back Squat technique sets 5×5 @60% or Find your 1RM Back Squat
Do not re-test again, only go for a new 1RM if you have no done so in a few months.
3. Test WOD
four rounds
Run 800m
30 KB swings 53/35lbs
30 Pull-ups/ ring rows
4. Accessory Test
Find max unbroken HSPU

1. Warm-up Base
A. 2 minutes banded glute activation
B. 15 Burpees for time
2. Strength
Back Squat technique sets 5×5 @60% or Find your 1RM Back Squat
Do not re-test again, only go for a new 1RM if you have no done so in a few months.
3. Test WOD
three rounds
Run 800m
30 KB swings 35/26lbs
20 ring rows
4. Accessory Test
Find max handstand hold

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