Wednesday Tests

19
May

Wednesday Tests

Testing is similar to Monday. If you’ve already tested them, and it won’t change your colour or overall, save it for next testing cycle.

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

DB Floor Press x12

15 min to build up
250 Double Unders

*Every break, do 50 squats
**Limit – 5 penalties

Who loves running days?

19 Responses

  1. Amanda Hunt

    Mobility and Warm-up

    WOD (Orange/Purple)

    DB Floor Press x 12
    15 min to build up

    Completed: 20# x 2 sets, 25# x 2 sets

    200 Single Unders
    *Every break, do 50 squats
    **Limit – 5 penalties

    Completed 2 sets of 200 single unders unbroken.
    So did a set of 50 squats.
    Started the set again and stopped at 100 and did another 50 squats and repeated once more.

    I need to work on double unders!!

    Thanks Ingrid!!

  2. Jackie

    Warmup & Mobility

    DB Floor Press x 12
    12, 15, 20, 20, 25

    WOD
    120 DUs
    Every break = 50 Squats

    Completed 70 DUs and 250 squats at the cap. Was sidelined by an issue with the calf just as DUs were feeling good. πŸ˜•

    As Kelly B. said, it was a good squat workout!!

  3. Catherine Wilson

    Mobility and Warm-up

    WOD (Yellow/Blue)

    DB Floor Press x 12
    15 min to build up

    10lb
    15lb x 2
    20lb x 2

    This was the 1st time I was able to do 20lb “DB anything” with the left arm πŸ™‚

    150 Single Unders
    Silly me I thought I had to do 200, which was the orange one and well, did an extra set of squats at the end.

    I was more focused on the “Oh Sh*t why did I level up to Blue on Squats last week factor”

    17
    35
    51
    115
    152

    = 175 Squats

    *Every break, do 35 squats (limit 5 penalties)

  4. John Gunn

    Since I didn’t make it yesterday, re-tested my upper/lower endurance today again. Last week I went up to Yellow I, but finished in half the time cap. On Monday, I bumped my pushups from Yellow I to Yellow III, so I tried to do the same today…

    Upper/Lower @ Yellow III (5 min cap)
    15-12-9
    Deadlifts 95#
    Pushups to 20″ box

    4:22

    That’s Yellow -> Yellow III in 2 weeks!!!

    WOD #2 of the day…
    250 Single Unders

    *Every break, do 35 single count lunges (subbed due to knee issues with squats this morning)
    **Limit – 5 penalties

    3 penalties, finished in 9:57

  5. Cheryl

    DB Floor Press x12: 12,15,20,20#

    250 Single Unders – unbroken, but did 50 slow squats for the heck of it. Mobility the rest of the time.

    Thanks Julia! Happy hump day.

  6. Christie Neate

    DB Floor Press x12
    20-25-30-30#

    15 min to build up
    200 Single Unders

    *Every break, do 35 squats
    5:15 w 70 squats (70 & 150).

    Thanks Julia!

  7. Laura

    DB Floor Press x 12
    20, 25. 30, 30,35#

    WOD
    250 DUs
    Every break = 50 Squats

    13:30 incl. 250 squats

    35-60-19-30(rope hit stick in front)-45-30-21-10

  8. Kelly B

    DB Floor Press x12
    Right shoulder issue so could only handle 15#
    5 sets @ 15#
    Had a set with just left arm @ 20#

    15 min to build up
    250 Double Unders

    *Every break, do 50 squats
    **Limit – 5 penalties

    25 – squats – 105 – squats – 124 – squats – 155 – squats – 194 – squats – 250 (wasn’t sure if I was allowed to skip after my last penalty but I finished it anyhow)
    250 DUs
    250 Squats
    Time: 12:30
    No PR, last time 3 penalties and 9:55

  9. Kevin

    Tested out U/L End.

    21-15-9 DL (205#)
    9-6-3 HSPU
    Finished in 3:30, beating the cap by 1 min.

    The next level is the tough one! Same time cap, but 9 extra HSPU.

  10. Fred

    DB Floor Press x12
    40-45-50-60-65# DBs

    15 min to build up
    250 Double Unders – Scaled to purple @ 175 DUs
    *Every break, do 50 squats
    **Limit – 5 penalties

    Finished over cap by 5-10 secs and tripped the max amount of times @ 5

    First set was 53 unbroken DUs… PR or 2-3 reps… the rest was so so

  11. John Hunt

    Running test
    One mile 6:49
    Brown III to Black

    WOD
    200 single unders
    Every Break 50 Squats

    SU 200-6-200-53
    Squats 50-50-50-50

    Thanks Kevin!

  12. Joe McSheffery

    WOD
    Db press *12
    30#/40#/45#/45#/45#

    WOD brown
    250 d.u
    Every break 50 squats.
    80-squats-100(pr)-squats-24(shit)-squats-46
    7:16

  13. Biked to CFM.
    Warmup & Mobility

    DB Floor Press x 12
    25-30-35-40-45-50

    WOD
    250 DUs
    Every break = 50 Squats

    Did 200 squats
    DU’s
    94-42-28-37-49

    Merci Ingrid!

  14. Leanne daigle

    Floor press
    15-20-25-30-35
    Did 12 reps until #35…max 9

    Did 55 DU’s before 5 squat breaks. I seem to crash around 10-15 du’s. Then, levelled up by getting 26 DU’s unbroken which I’ve been working on for awhile.
    Thanks Jo!

  15. Leanne daigle

    FLoor press
    15-30# @ 12 reps 35# made it to 9

    55 DUs before 5 squat breaks. 😞😞
    But, Levelled up by getting 25 DUs unbroken after done WOD. 😏
    Thanks Jo!

  16. Kristen

    Got 40 unbroken DUs and 5 hanging leg raises before class, and then 10 hanging leg raises during class! Went from Orange III to Purple.

    Then did Annie instead of the WOD and finished in 8:40, which brought me to Purple III (10 seconds shy of brown)

    Also did the DB Floor Press:
    15#, 20, 25, 30

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