Group 4 testing

11
Mar

Group 4 testing

-Flexibility
-Neuro & Core
-Kettlebells

*Flexibility previously tested
2 min samson stretch R
2 min samson stretch L
1 min lat roll R
1 min lat roll L
2 min calf LAX R
2 min calf LAX L

*N&C previously tested
EMOM for 10 min
Min 1 – 40 sec skipping
Min 2 – 10 T2B/Knee raise/Situp

*KB previously tested
AMRAP in 10 min
5 Russian KBS (35/25#)
5 Pushups
*add 5 RKBS each round
at 5 min mark, reset back to 5+5

Tim

15 Responses

  1. Cheryl

    Flexibility
    15# bar @ 2” from wall, 5311 tempo
    PURPLE 3
    Big thanks to John for counting & for the encouragement to keep going to the next level!

    Neuro & Core
    EMOM for 10 min
    Min 1 – 40 sec skipping = 450 skips total
    Min 2 – 10 Hanging knee raises

    Kettlebell
    25#KB @ 22/min
    PURPLE

    Kudos to Ingrid for keeping our big 6AM class on track this morning with so much going on!! If I were her, I mighta used a little somethin’ somethin’ in my Irish cream coffee. 😳

  2. Flexibility
    Continued testing the OHS:
    PVC @ 2″ ✔️
    15# @ 2″ ✔️
    35# @ 2″ ✔️

    Brown I

    Neuro & Core
    EMOM 10 Min
    Min 1 – 40s skipping
    Min 2 – 10 hanging knee raises

    Kettlebell
    AMRAP 10 min
    5 Russian KBS 35#
    5 Pushups (box)
    * Every round add 5 Russian KBS
    * Reset to 5 Russian KBS @ 5 min

  3. Amanda

    Flexibility: did my GoWod mobility

    Neuro & Core: Annie: 8:04 (PR!) – Brown

    Kettlebell – KB snatches. Holy shit.
    I managed 14/round for 7 rounds then dropped to 12 for the last 3. Brown 2.
    That’s the hardest test I’ve done so far.

  4. Stephdh120

    Flexibility
    2″ Wall Squat
    (Purple 1)

    Neuro-Core
    Emom 10mins
    Min 1- 40sec skipping
    Min 2- 10 knee raises

    Kettlebell
    10 mins
    22/min 1 arm RKB (35#)
    Made it to 5th round….try a few less reps next time to get at least blue

  5. Joe

    Flexibility
    5 min squat sit thing.
    5 squats 6 inches.
    -Neuro & Core
    15 doubles. Kevin said, you can’t test at that level, you have to touch your knees to your elbows. I said no way. 8 Tabata sit ups.
    -Kettlebells
    24/minute/10 minutes. 45#. Back getting tight towards end but not bad.

  6. Heather Skeard

    Did some flexibility

    Didn’t do any core stuff. Stretched instead and tried out some of the level black flexibility, can do it all except didn’t try the overhead squat

    Did 1 arm kbs for 10 min for 22 a min – level brown 1

  7. Angela Steeves

    -Flexibility
    Squat hold for 5 mins
    Wall Squats x5 2” from wall with 15# bar
    Purple 3

    -Neuro & Core
    104 skips Tabata Abmat x6 sit-ups
    Yellow 3

    -Kettlebells
    30# 22/min for 10 mins
    Purple

  8. Aubrey

    Flexibility
    2″ Wall Squat 35#
    Brown 1

    Neuro-Core
    Emom 10mins
    Min 1- 40sec skipping
    Min 2- worked on ttb

    Kettlebell
    10 mins
    22/min 1 arm RKB (50#)
    Made it to 5th round doing 24…5 rounds at 16 to survive. Wanted to give up so bad!
    Purple 1
    Thanks Amanda

  9. Stacey Simpson

    -Flexibility – 5311 x 5 with PVC pipe @ 10″ = Blue I, previous level was Orange III.
    -Neuro & Core – attempted 150 singles, most I got was 113 tonight. Stuck at Yellow III right now.
    -Kettlebells – 22/minute at 25# for 10 minute EMOM = Purple. Previous level was Orange III.

  10. Kristen

    Flexibility – stuck at yellow III, can’t squat hold for 5 minutes
    Kettlebells – 18 single arm KBs per minute, purple III.

    Messed up and didn’t realize I could have done 22 single arm KBs, thought the last level before snatches was 18 🙁

  11. Gabriel

    2 min samson stretch R
    2 min samson stretch L
    1 min lat roll R
    1 min lat roll L
    2 min calf LAX R
    2 min calf LAX L

    EMOM for 10 min
    Min 1 – 40 sec skipping (Mostly doubles)
    Min 2 – 10 T2B/Knee raise/Situp

    AMRAP in 10 min
    5 Russian KBS (35#)
    5 Pushups
    *add 5 RKBS each round
    at 5 min mark, reset back to 5+5
    Got to 3 rounds + 5 KBS and 3 PU’s

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