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Make-up week

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Make-up Test Day – Choose any of the following:
-Upper Body Push
-Squat Endurance
-Neuro/Core
-Kettlebell
-Flexibility
-Running

If all of the above have been tested, complete the following:

AMRAP in 10 min
20 Russian KBS
5 HR Pushups

2 min samson stretch R
2 min samson stretch L
1 min pec ball R
1 min pec ball L
2 min calf LAX R
2 min calf LAX L

Flexibility testing

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21 Responses to “Make-up week”

  1. Make-up Test Day – Choose any of the following:

    -Running
    400m 1:49

    AMRAP in 10 min
    20 Russian KBS
    5 HR Pushups
    7 rounds 3 kbs 40#

  2. Squat Endurance
    Tabata Air Squats -14

    Squat Hold

    AMRAP – 10 min
    20 Russian KBS – 50#
    5 HRPU

    125 reps…back locked up

  3. Worked on presses
    Passed 77# upper body pushing. Failed at 80#.
    Worked on k2e. Did 8 in a minute

    Amrap Im 10 minutes
    20 kbs – 53#
    5 hrpu

    Did 9 rounds even

  4. Make-up Test Day – Choose any of the following:
    -Upper Body Push
    The road to 10 @ 20″ continues …

    If all of the above have been tested, complete the following:

    AMRAP in 10 min
    20 Russian KBS
    5 HR Pushups

    WOD @ 45#
    6 rounds even

    Thanks Kevin!

  5. Worked more on flexibility testing…OHS 30s holds @ 45 – 65 – 75

    AMRAP 10 min
    20 Russian KBS 50#
    5 HR pushups

    8 rounds + 3 KBS

  6. Wod
    Amrap 10mins
    20 Russian kbs(35#)
    5 HR pushups
    Total- 7rds
    (Thanks for the race Diane)

    Also;
    2min Samson (R)
    2min Samson (L)
    1min pec (R)
    1min pec (L)
    2min lax calf (R)
    2min lax calf (L)

  7. Make-up Test Day – Choose any of the following:

    -Upper Body Push
    Tabata 7 push ups
    Orange lll to Blue

    -Kettlebell
    45# 20/min for 10 minutes
    Blue to Blue ll

  8. Tested Neuro/Core Finally got knee to elbows. So Blue

    Mile Run 6:32. Last time 7:12. Black II.

    WOD
    20 RKBS 53#
    5 HR Pushups

    7 Rounds. Pretty worn out after the run.

  9. 5 rounds
    30 KBS
    20 Mountain Climbers
    10 Burpees

    11:54
    KBS 15# (need a heavier KB or dumbell)
    Jumped in and out each burpee

    #75 for earn your key! Completed 86 workouts since March 17

  10. Tabata Double Unders –
    25-25-27-25-21-17-18-21
    1st 4 rounds no trips, last 4 rounds 2 or more trips Makes a difference.

    AMRAP – 10 min
    20 Russian KBS – 70#
    5 HRPU

    7 rounds + 16 RKBS

    Thanks Ingrid!

  11. WOD
    in 10 min
    20 russian KBS
    5 HR push up
    11 round

  12. AMRAP in 10 min
    20 Russian KBS
    5 HR Pushups
    7 rounds + 20 kbs 53#

  13. Did KB Testing: EMOTM for 10 Minutes – 18 1 armed Russian KB Swings @ 35# (Purple III)
    then
    Flexibility: 5-3-1-1 Count OH Squats with 45# bar, 2″ from wall (Brown III)

  14. Squat Endurance at 6am!
    Tabata – 14 reps for Blue level

    AMRAP in 10 min
    20 Russian KBS
    5 HR Pushups
    9 rounds + 9 KBS @ #35

  15. Levelled up to Brown l for Kettlebell (22 single Arm RKB @35 – 10 min EMOM.

    Thanks Kevin!

  16. Practice:
    Upper body pull: 3 sets of 8 reps – scapula pull ups
    Flexibility: 3 sets of 3-4 reps – 45# squat holds 6” from wall
    Upper body push: Tabata 6 pushups – bailed after 3 rounds (got tabata 4 pushups last week)
    Kettlebell: One arm Russian KBS (35#) – few reps each arm

    Completely forgot about the WOD!

  17. Upper Body Push:
    Build up to 75% body weight strict press
    Strict Handstand Pushups got 4 but only because I lost my balance on the wall, I had more in me.

    Kettlebell:
    10 min EMOM of 24 russian KBS at 45#

  18. Run 1 Mile
    7:18

    4 sec PR, but enough to bump me up a level!

  19. Levelled up on Flexibility…so humbling

    AMRAP in 10 min
    20 Russian KBS @ 35#
    5 HR Pushups

    Total: 10 rounds + 13 RKBS

    Thanks Ingrid.

  20. Didn’t write down what I tested 🙁

    10 Min AMRAP
    – 20 Russian KBS @ 70#
    – 5 HR Oush ups

    6 rounds even

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