Make-up Test week

2
Nov

Make-up Test week

If you’ll be testing, please let the coach know when you arrive. Coming a few minutes early will help the flow of the class.

The following tests can be completed today:
-Squat Endurance
-UB Push
-Neuro + Core
-Flexibility
-Kettlebell

If they’ve been tested already, perform the following WOD:

4 Tabatas
Front and Back Scales

EMOM for 12 min
Min 1 – 45 sec Plank
Min 2 – 45 sec Hollow Hold
Min 3 – 45 sec Wave-offs

Pal

12 Responses

  1. Rémi F.

    Worked on UB push. Failed on my last round of tabata. Still Orange 3.

    Core work. Completed 5 knees to elbows in 40s.
    Blue I.

    EMOM for 12 min
    Min 1 – 40 sec Plank
    Min 2 – 40 sec Hollow Hold
    Min 3 – 40 sec Wave-offs

  2. Cheryl

    Sq End: retested purple 2. Last wk tried next level up, but no go.
    Neuro: 10 du’s in one min, need to get knees to elbows. Stayed at orange 2.
    UB Push: 10 pushups. Blue to orange 3. Tried tabata 4 last wk, failed.
    KB: tried single 35 RKBs… left arm said yeah no.

    Happy with testing results today.

    EMOM in 12 min (Orange)
    Min 1 – 30 sec plank
    Min 2 – 30 sec bent hollow hold
    Min 3 – 30 sec wave offs

    Thanks Julia!

  3. Kelly B

    UB Push
    Strict press – levelled up to Purple II

    EMOM 12 min Brown
    Min 1 45 sec plank
    Min 2 45 sec hollow hold
    Min 3 45 sec wave offs

    Thanks Ingrid!

  4. Gabriel

    UB Push
    Strict press – From Purple to Purple I
    65×5-75×5-85×3-95-100-105

    Neuro + Core
    Annie
    50-40-30-20-10
    Double Unders
    Situps

    Time–>8:08-From Purple to Brown

    Merci Ingrid!

  5. Laura

    Misunderstood the intent of today’s WOD so arrived not planning to test anything, eventually settled on squat endurance like Blake suggested but ran out of time/didn’t have a spotter to do the 80%bw set.

    Then did:

    4 Tabatas
    Front and Back Scales

    EMOM for 12 min
    Min 1 – 35 sec Plank
    Min 2 – 35 sec Hollow Hold
    Min 3 – 35 sec Wave-offs

    Thanks Blake!

  6. Fred

    Flexibility
    -Flexibility: Re-tested Purple II and passed. Tested Brown and failed (but close)

    4 Tabatas
    Front and Back Scales… harder than expected

    EMOM for 12 min
    Min 1 – 45 sec Plank (buy in)
    Min 2 – 45 sec Hollow Hold (worst part)
    Min 3 – 45 sec Wave-offs (21 slow quality reps each round)

    Hard day but in different way… hardly broke a sweat but feeling it 🙂

  7. Ang

    Tested UB Push stayed at Orange
    Tested Neuro/Core
    I got 3 DUs woohooo!!! Went from Orange to Orange 2

    EMOM for 12 min
    Min 1 – 40 sec Plank
    Min 2 – 40 sec Bent Hollow Hold
    Min 3 – 40 sec Wave-offs (37,35,35,37)

    Thanks Kevin

  8. John

    4 Tabatas
    Front and Back Scales

    EMOM for 12 min
    Min 1 – 45 sec Plank
    Min 2 – 45 sec Hollow Hold
    Min 3 – 45 sec Wave-offs (40/42/40/39)

    Thanks Kevin!

  9. Joe

    Worked on flexibility
    Took 15 of the 20 minutes to limber up and got my 2 inch with 15# bar OHS.

    WOD
    Min 1 45 sec plank
    Min 2 Hollow hold (2 rds hollow hold, 2 rds one leg bent hollow hold)
    min 3 wave offs 32-30-32-29

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