Choose any three days to do these. Log your scores into Wodify on Day 1 and update them on Day 3 retest day

Day 1:

Testing

1 set max effort pullups (unbroken…once you drop, the set is over)

1 set max effort ring dips (unbroken…once you drop, the set is over)

1 set max effort pushups (unbroken…once you break, the set is over)

1 set max effort T2B (unbroken…once you drop, the set is over)

1 set max effort abmat situps (unbroken and fast…once you break or slow, the set is over)

1 set max effort double unders (you can have 3 attempts at this)

*these can be done in any order

*you can have 3 attempts for the double unders, but the pullups, ring dips, pushups, t2b, and abmat situps will just be 1 first attempt, so make sure you’re warmed up and ready

Day 2:

Whatever number you got for each movement, do 5 sets of 50%

For example, if your max effort set of pullups was 10, do 5 sets of 5.

Day 3:

RETEST

1 set max effort pullups (unbroken…once you drop, the set is over)

1 set max effort ring dips (unbroken…once you drop, the set is over)

1 set max effort pushups (unbroken…once you break, the set is over)

1 set max effort T2B (unbroken…once you drop, the set is over)

1 set max effort abmat situps (unbroken and fast…once you break or slow, the set is over)

1 set max effort double unders (you can have 3 attempts at this)

*go through these in the same order as you did on day 1

For the pullups and t2b…if you do not have these yet, do what we do in class…create your own bar/point that you attempt to hit each time. Try to work on getting the movement patterns down.

For the ring dips…if you do not have these yet, jump on the rings and do an isometric hold at the top of the dip position for max effort time in seconds. Try to work on getting comfortable with the unstable position.

For the double unders…if you do not have these yet, or you get only a very small amount on day 1, for day 2, you will reattempt a version of the flight simulator wod (5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 unbroken sets). You will choose a reasonable number. For example, you may want to do 1, 2, 3, 4, 5, 4, 3, 2, 1 or 3, 6, 9, 12, 15, 12, 9, 6, 3. Try and work on stringing them together.

LOG YOUR RESULTS ON DAY 1 and DAY 3!!!

Love, Coach Smalls 🙂