TESTING WEEK 2: Max time for Plank Hold For time: 50 Situps 50 Double-unders 50 Situps 50 Walking Lunges 50 Situps 50 Burpees 50 Situps *Levels 2 & 1 - 150 singles instead of 50 doubles #WOD #FunctionalFusion

TESTING WEEK 2: Snatch - (Find a 1-Rep. Max.) 3-1-1-1-1 "Fran" 21-15-9 Thrusters - 95#/65# Pull-ups #WOD #FunctionalFusion

TESTING WEEK 2: Back Squat - (Find a 1-Rep. Max.) 3-1-1-1-1 Rope Climbs Max Rope Climbs in 2 mins. (Level 3 = Full climb; Level 2 = Half climb; Level 1 = Seated-to-Standing) *Rest 3 min Handstand Hold (Level 3 = Handstand against wall - (Max Time) Level 2 & 1= Seated Kettlebell Press (Max Reps) *Rest 3 min L-Sit Hold (Level 3 = L-Sit; Level 2 & 1 = N-Sit Hold) Max Time #WOD #FunctionalFusion

TESTING WEEK 2: Strict Press - (Find a 1-Rep. Max.) 3-1-1-1-1 "Helen" 3 Rounds for time: 400m Run 21 KB Swings - 55#/35# 12 Pull-ups #WOD #FunctionalFusion

TESTING WEEK 2: Overhead Squat - (Find a 1-Rep. Max.) 3-1-1-1-1 "Baseline" For Time: 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups "How FIT are YOU? Baseline Score Chart: Men, Women 3:45, 4:40 Elite 4:30, 5:35 Pro 5:15, 6:30 Expert 6:15, 7:30 Collegiate 7:15, 8:30 Intermediate 8:15, 9:30 Novice 9:15, 10:30 Beginner 10:00, 11:00 Cut-Off #WOD #FunctionalFusion

TESTING WEEK 1: Clean & Jerk (Find a 1 Rep. Max) 3-1-1-1-1 For time, 2 Rounds of: 35 Squats 35 Knees-to-elbows 35 Squats 35 Situps 35 Lunges 35 Squats *Level 2 & 1 - Perform Knee Tucks instead of Knees-to-elbows #WOD #FunctionalFusion

TESTING WEEK 1: Push Press - (Find a 1-Rep. Max) 3-1-1-1-1 "Jackie" For Time: 1K Row 50 Thrusters - 45# 30 Pull-ups #WOD #FunctionalFusion

TESTING WEEK 1: Deadlift - (Find a 1-Rep Max) 3-1-1-1-1 For Time: 1 mile run *Rest 3 minutes Push-ups max set (consecutive) #WOD #FunctionalFusion

TESTING WEEK 1: BenchPress - (Find a 1-Rep Max) 3-1-1-1-1 Level 3: "Elizabeth" 21-15-9 Rep Rounds for Time of: Cleans (135/95) Ring Dips Level 2: "Modified Elizabeth" 21-15-9 Rep Rounds for Time of: Cleans Stationary Dips Level 1: "Modified Elizabeth" 21-15-9 Rep Rounds for Time of: Medball Cleans Stationary Dips #WOD #FunctionalFusion

TESTING WEEK 1: Front Squat - (Find a 1-Rep Max) 3-1-1-1-1 Pull-ups (Level 3 = Strict; Level 2 = Kipping; Level 1 = Ring Rows) max set (consecutive) *Rest 2 min Squats Max reps in 2 minutes *Rest 2 min Situps Max reps in 2 minutes *Rest 2 min Dips (Level 3 = Ring Dips; Level 2 = Strict using Matador; Level 1 = Dips off a Box) max set (consecutive) #WOD #FunctionalFusion