If previously tested: 3 rounds for max reps 1 min at each station -Plate Ground to Overhead -Russian Twists -HR Pushups -Plate Squats -Skipping -Rest
David W
9 thoughts on “API or Row”
Amanda Hunt
Mobility and Warm-up
API Test
3 rounds of:
1 min Wall Balls (20/14# @ 10’/9’)
1 min Hang Power Clean (75/55#)
1 min Box JUMPS (24/20″ with step
down)
1 min Push Press (75/55#)
1 min Burpees
1 min Rest
For Orange III
Thighs hurt after yesterday’s squat test.
But still managed to get over the 190 I needed.
Thanks Ingrid!
Kevin
API
WB – 30-30-26
HPC – 35-39-27
BJ – 23-18-17
PP – 28-23-24
B – 10-9-11
Total – 350 (Red 1 – matched previous)
Kristen
API
Stayed at my same level, 201 reps for Purple I
Laura
API without box jumps
252 reps which I think is brown 2. I do think I could do more reps if I did the box jumps because it was my shoulders giving out not my cardio.
It was fun though, thanks Kevin!
John Hunt
API Test
3 rounds of:
1 min Wall Balls 20#@10’
1 min Hang Power Clean 75#
1 min Box JUMPS 24″
1 min Push Press 75#
1 min Burpees
1 min Rest
278 reps Purple I to Brown II
Really liked that one!!
Thanks Kevin!
Ang
API test
Stayed at Purple 2
218 reps
3 more than July 2020
Thanks Marcel
Stacey Simpson
3 rounds for max reps
1 min at each station
-Plate Ground to Overhead – 23/25/24
-Russian Twists – 28/23/23
-HR Pushups – 10/10/10
-Plate Squats – 20/21/21
-Skipping – 21/13/19 – Doubles alternated with singles
Used 15# plate
Neil Vinson
API Test
3 rounds of:
1 min Wall Balls 20#@10’
1 min Hang Power Clean 75#
1 min Box JUMPS 24″
1 min Push Press 75#
1 min Burpees
1 min Rest
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility and Warm-up
API Test
3 rounds of:
1 min Wall Balls (20/14# @ 10’/9’)
1 min Hang Power Clean (75/55#)
1 min Box JUMPS (24/20″ with step
down)
1 min Push Press (75/55#)
1 min Burpees
1 min Rest
Round 1 – 86
Round 2 – 75
Round 3 – 69
Total Reps completed: 230
Levelled up to Brown !!
Thanks Ingrid!!
Warm-up and Mobility
API test
3 rounds
Wall balls 10lb
12 12 10
RkBS 20lb
30, 20, 20
Box steps 16″
15, 15, 18
DB Push Press 15lb
13, 10, 9
Down ups
11, 10, 6
211
For Orange III
Thighs hurt after yesterday’s squat test.
But still managed to get over the 190 I needed.
Thanks Ingrid!
API
WB – 30-30-26
HPC – 35-39-27
BJ – 23-18-17
PP – 28-23-24
B – 10-9-11
Total – 350 (Red 1 – matched previous)
API
Stayed at my same level, 201 reps for Purple I
API without box jumps
252 reps which I think is brown 2. I do think I could do more reps if I did the box jumps because it was my shoulders giving out not my cardio.
It was fun though, thanks Kevin!
API Test
3 rounds of:
1 min Wall Balls 20#@10’
1 min Hang Power Clean 75#
1 min Box JUMPS 24″
1 min Push Press 75#
1 min Burpees
1 min Rest
278 reps Purple I to Brown II
Really liked that one!!
Thanks Kevin!
API test
Stayed at Purple 2
218 reps
3 more than July 2020
Thanks Marcel
3 rounds for max reps
1 min at each station
-Plate Ground to Overhead – 23/25/24
-Russian Twists – 28/23/23
-HR Pushups – 10/10/10
-Plate Squats – 20/21/21
-Skipping – 21/13/19 – Doubles alternated with singles
Used 15# plate
API Test
3 rounds of:
1 min Wall Balls 20#@10’
1 min Hang Power Clean 75#
1 min Box JUMPS 24″
1 min Push Press 75#
1 min Burpees
1 min Rest
73/65/57
195 reps
Blue I