Style Sampler

Layout Style

Patterns for Boxed Mode

Backgrounds for Boxed Mode

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Rig Day

  • Home  
  • Rig Day...

Choose any of the following:
-Front Squat
-Squat Endurance (back squat)
-Upper Body Pull
-Lactic Tolerance
-Rings

If all of the above have been tested, complete the following:
6 min AMRAP of
10 Toes to Bar,
10 Power cleans (95/65# or 65/45#) or Russian KBS (50/35# or 35/20#)
Rest 3 min
Repeat

Big lift for Amber

Related Posts

10 Responses to “Rig Day”

  1. -Upper Body Pull (Did some negatives)
    -Rings (Did some holds and negatives)

    6 min AMRAP of
    10 Toes to Bar,
    10 Power cleans (65#)

    Rest 3 mins and do again
    Did not keep track…Grip is gone

  2. Lactic Tolerance test:
    15-12-9 Burpees & Jumping Pull ups
    = 4:49 levelled up to ORANGE 🙂

    6 min AMRAP of
    10 Hanging Knee Raises
    10 Power cleans (45#)
    Rest 3 min
    Repeat
    = 8 rounds + 1 HNR

    Fun morning. Thanks Ingrid!

  3. AMRAP 6 Min
    10 Power cleans @65#
    10 T2B
    Rest 3 min
    Repeat
    Round 1: 4 + 7 Cleans
    Round 2: 4 + 4 Cleans

    So sweaty…hand ripped even through my grips
    Yes, I didn’t do the WOD as posted, I started with cleans

    Thanks Shane!

    • I started with 1 clean.. coach Roxanne corrected me and sent me to the rig. Back of the gym and old eyes

  4. FS x 5 reps
    135# – WU
    135 # – 155# – 175# – 195# – 215#

  5. Tested
    Front Squats… got to level Orange 2
    (Previous Yellow 3)
    100# x 5 (PR)

    Lactic Tolerance
    15-12-9
    Burpees
    Jumping Pull-ups
    4:49
    Orange

    Rings
    15 sec box hold
    Yellow 2

    Finished all my testing today with Orange Level 😁

  6. Lactic Tolerance (6mins cap)
    15-12-9
    Burpees
    Jumping pullups
    Time- 5.03
    Orange

    2″ wall squat (15#)
    Purple 3

  7. Rings
    Went from 3 to 4 dips. Level up
    Squat endurance. 1.0 body weight x20
    190. Leveled up.

    WOD
    Did 6 minutes and then 3 minutes. Ran out of time.
    6 rounds total. Cleans w 95#
    Knee raises.

  8. Squat endurance. 1.1 body weight x20
    165 BLACK I
    Felt easy so more room here for next time.

    WOD as RX’d
    1st AMRAP 5 Rounds even
    2nd AMRAP 3 Rounds + 10 T2B + .4 PC (bar got very slippery so single T2B mostly)

    Thanks Shane!

  9. Front Squats
    185-215-235-255-265# = Black leveling up from brown 1

    Ring Dips weren’t happening but next on the testing

Submit a comment

Leave a Reply