23
Jun
Gear Tests
Make-up Test Day – Choose any of the following:
-Deadlift
-Upper/Lower Endurance
-Weightlifting
-Rowing
If all of the above have been tested, complete the following:
AMRAP in 20 min
21 Thrusters (45/35#)
14 Butterfly Situps
7 Burpee Box Jumps (24/20″)
Compare to March 12/20
Gabe – chin over
Upper/Lower Endurance
Got to do a higher WOD with my Tabata 4 pushups
21-15-9
DL 115#
Pushups
5:05
AMRAP in 20 min
21 Thrusters (45/35#) = 25# DBs
14 Butterfly Situps
7 Burpee Box Jumps (24/20″) – Kickouts and step overs
124 reps…back tight but OK…didn’t go full out, got some reps in.
Upper/Lower Endurance:
– Deadlift practice to 95# in prep for next level Diane.
AMRAP in 10min (reduced from 20min, not enough time left):
21 thrusters (25#)
14 butterfly sit-ups (abmat)
7 burpee box steps (20”)
= 2 rounds + 14 butterfly sit-ups
Thx Kevin!
Clean and Jerk practice
95×3-115×3-125×3
AMRAP in 20 min
21 Thrusters (45#)
14 Butterfly Situps
7 Burpee Box Jumps (24″)
7 rounds + 2 BBJ
Thanks Ingrid!
AMRAP in 20 min
21 Thrusters (35#)
14 Butterfly Situps
7 Burpee Box Jumps (20″)
Total: 7 rounds + 6 Thrusters
Sweaty mess. Thanks Ingrid. Good job everyone!
Upper lower endurance
21-15-9
185# dl
pushups.
3:36. Maxed out that movement. Purple.
20 amrap. 4 rounds, 12 thrusters
Upper lower endurance
21-15-9
165# Deadlifts
pushups.
Time 4:37
Orange to Blue
AMRAP in 20 min
21 Thrusters (45/35#)
14 Butterfly Situps
7 Burpee Box Jumps (24/20″) (15” stool)
5 rounds + 9 thrusters = 219 reps
Done at home
deadlift
135×7 135×10
WOD
AMRAP in 20 min
21 thruster 45#
14 butterfly sit up
7 burpees box jump
5 round
13:37 min
Upper/lower endurance
21-15-9
DL 165#
Pushups
3:43
Orange to Blue
Thanks Roxanne
Make-up Test Day – Choose any of the following:
-Upper/Lower Endurance
15-12-9
DL at 65#
Pushups from 30’ Box
2:26 = improved to Yellow III
Had time left so did 10 minute AMRAP
21 Thrusters 35#
14 butterfly Situps
7 burpee box step ups 20’
2 rounds even + 21 reps
Thanks Roxane! Hot one 🥵
Roxanne convinced me to do rowing…
4010m in 20 minutes = Orange II (was previously Yellow III).
And it put my overall level from Orange to Orange I 🙂
Good and sweaty night at the gym.
Front Squat
5 sets of 5 reps at 75%
105#
EMOM for 10 min
22 Russian KBS (25#)
KB was 26.5#
Wasn’t sure I’d get the last 2 rounds done, but I did. That’s a lot of KBS.
Rowing
Orange 1
4499m
2:13.4
Snatch – Worked up to 85#. Need to work on dropping under the bar.
21 – 15 – 9
Deadlift (145#)
9 – 6 – 3
HSPU
5:53.
Missed my time hack by 3 seconds.