Make up day

17
May

Make up day

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
(full Tabata left, full Tabata right, full Tabata left, full Tabata right)

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

12 Responses

  1. -UB Push
    Shoulder Press X1
    0.725 BW (108) (Purple I to Purple II)

    -Neuro + Core
    Annie
    50-40-30-20-10
    Double Unders
    Butterfly Situps (Abmat)
    Time–>6:45 (Maintained Black II)

    -Flexibility
    5 Wall squats @ 5311 with Feet 2″ From Wall with 45lb Bar Overhead Squat Grip (No Elbow Bend) (Maintained Brown III)

    Merci Ingrid!

  2. Cheryl

    Flexibility test: (current 35# OHS @ 2”) Brown 1
    ✅ 45# OHS @ 2” Brown 3 (yay!)
    ✅ 50% BW OHS for 30 sec Black 3 (double yay!)

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

    Thanks Julia!

  3. Catherine Wilson

    4 Tabatas
    Front and Back Scales
    (full Tabata left, full Tabata right, full Tabata left, full Tabata right)

    EMOM for 12 min
    Min 1 – 30 sec Plank
    Min 2 – 30 sec Hollow Hold
    Min 3 – 30 sec Wave-offs

    No testing today, and this was a nice change.
    Thanks Ingrid!

  4. Christie Neate

    4 Tabatas
    Front and Back Scales
    (full Tabata left, full Tabata right, full Tabata left, full Tabata right)

    EMOM for 12 min
    Min 1 – 30 sec Plank
    Min 2 – 30 sec Hollow Hold
    Min 3 – 30 sec Wave-offs

    Thanks Julia!
    Congrats Karen and Cheryl doing strong things around me this morning :)!

  5. Fred

    Re-tested Upper Body Push:
    – went down from 6 reps to 2 reps last week
    – today got 3 and came off the wall on number 4… after that all my sets were 1-2 reps

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

  6. Amanda Hunt

    Mobility and Warm-up

    Squat Endurance Test

    Split Squat (each side) at 2020 tempo with dumbbell 0.14% of BW.
    *** Successful – Levelled up to Purple 1

    Kettlebell Test

    EMOM for ten minutes @ 25# – 22/min
    ***Successful – Levelled up to Purple!

    Thanks Ingrid!

  7. John Hunt

    -UB Push
    Press 0.7BW (125#)
    Blue III to Purple I

    -Neuro + Core
    10 Double unders in one minute
    Orange II to Orange III

    Thanks Kevin!

  8. Joe McSheffery

    Tried to level up ub push. Oh dice. Purple 1 it is

    Squat endurance
    1.1bwx20 reps 200#
    Moved from black to black 1. More in the tank.
    EMOM for 12 min
    Min 1 – 45 sec Plank
    Min 2 – 45 sec Hollow Hold
    Min 3 – 45 sec Wave-offs
    Unbroken

  9. Audrey

    Flexibility
    5 Wall squats @ 5311 with Feet 2″ From Wall with 45lb Bar Overhead Squat Grip (No Elbow Bend)
    Brown III

    Kettlebell
    10 min EMOM
    KB Snatch 35#
    12/min
    Brown II
    All rounds done in 30-36 seconds; might have been able to do 14 or 15.
    My forearms are glad I did not attempt more than 12 XD

  10. Matt Bradshaw

    Testing

    Squat endurance test
    10 body weight squats in 20 seconds, 10 seconds rest, x8

    RKBS, 35lbs, 16 in under 1 minute, x 10 minutes

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