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Tryouts will start promptly at 11AM, please show up at 10:30 to warm up and go over the movement standards. When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM! |
Strength
1RM Overhead Squat
New lifters should be performing light weight for multiple reps and increasing in small increments. Overhead Squats require a lot of mobility and coordination even at a light weight! Do not increase the load until you can squat to full depth with your feet flat, knees tracking out and shoulders externally rotated. Work with a PVC to learn the mechanics and then slowly add weight.
WOD
“Fran”
21-15-9
Thrusters 95/65lbs
Pull-Ups
Off Ramp WOD
Scale the weight appropriately and use a band for pull-ups. If your squat mechanics need work scale them to goblet squats or to a target if necessary.