Here are your options if you haven’t completed the following tests:
Front Squat
Deadlift
Upper/Lower Endurance
Lactic Tolerance
Daily Workout
DB Hang Power Clean and Jerk x5
15 min to build up
AMRAP in 10 min
10 Renegade Rows
10 Push Press (NOT jerks)
10 Burpee Over DB
(50/35#)
DB Hang Power Clean and Jerk x5
25-35-40-50
AMRAP in 10 min
10 Renegade Rows
10 Push Press
10 Burpee Over DB
(35#)
5 rounds + 5PP
Merci Ingrid!
DB Hang Power Clean and Jerk x5
20-25-30-35-40
AMRAP in 10 min
10 Renegade Rows
10 Push Press
10 Burpee Over DB
(30#)
5 Rounds + 10 Rows +1 Push Press
Push presses slowed me down
Front Squats: 95-115-135-165 (x5). Orange III
Lactic tol. 65/jumping pullups in 4:56. Blue.
DB Hang Power Clean and Jerk x5
30-40-50-60-65#
AMRAP in 10 min
10 Renegade Rows
10 Push Press
10 Burpee Over DB
(40#)
Did Purple, as my UB push is still in purple.
5 rounds + 5 burpees
Great wod!
Testing!
Front Squats x3
115 – 155 – 175 – 185 – 190 (PR to Blue II)
Lactic Tolerance test @ Orange I
21 – 15 – 9
Burpees
Jumping pull-ups
*6 min cap
Completed the 15’s, my burpees were SUPER slow today, my arms felt like lead.
DB HC + J: 15-20-25-25-25#
AMRAP in 10 min (Orange): 15# DBs
10 Renegade Rows
10 Push Press
10 Down ups over bar
= 5 rounds + 9 RRs
Thanks Kevin!
DB Hang Power Clean and Jerk x5
20-25-30-35-40-45
AMRAP in 10 min
10 Renegade Rows
10 Push Press
10 Burpee Over DB
(25lbs)
5 rounds
Re-tested front squat and lactic tolerance: no change
Thanks for the tips on the front squats Kevin! And putting up with my lack of plans… Testing is stressful 🤣
Here are your options if you haven’t completed the following tests:
Deadlift
145-195-225-245-275-325-345# (matched PR and maintained level @ Purple III)
Upper / Lower Endurance:
21-15-9
DL @ 185#
DB Press @ 35# (.4xBW)
Time: 5:44 within seconds of previous test results and maintained level @ Purple III
Notes: No time to ponder life in this one… with 16 secs to spare to time cap
DL sets (8-7-6) (6-5-4) (5-4) very short rest
DB Press sets (3-hang-3-down shake out… repeat)… went to 2s during the 15 segment… then single for the last 5 reps on the 9s)
Warmed up with some deadlifts, up to 105×5
Upper/lower endurance
21-15-9
Deadlifts 95#
24” box push-ups
5:47
Went from yellow III to orange I!
Deadlift retest
135×5, 225×5, 245×3, 275×3, 295×1, 300×1
Blue III to Purple (PR of 5#)
AMRAP in 10 min
10 Renegade Rows
10 Push Press
7 Burpee Over DB
35#
5 Rounds + 10 reps
Thanks Kevin!
Excellent on the deadlift!!!
Thanks!!, been trying to get that 300 for a few months now.
HPC & JERK x5
15 min building
*done at home so did it with bar instead of DB
65-70-75 (found these very hard tonight)
AMRAP IN 10 mins (Purple wod with yellow weight 15# … all I have at home 😂… should have been orange weight but I’m glad it was yellow lmao)
10 Renegade Rows
10 Push Press
8 Burpee over DB
5 rounds + 5 push press
Total reps 155
DL
110#/8
145/5
175/3
200/1
2× 210/1 (F)
Purple
Upper/ Lower End
21-15-9
DL(95#)
Box push-ups (24″)
Orange 1
forgot time 3.36
DB Hang power clean &jerk x 5
20-35-40-45
AMRAP in 10 min
10 renegade row 35#
10 push prees
7 burpees
6 round
Deadlift x5
85-125-135-145-155
Upper / Lower Endurance:
21-15-9
DL @ 135#
DB Press @ 20# (.25xBW)
Time: 5:36
Staff meeting so home workout
20-18-16-14-12-10-8-6-4-2
kB thrusters 50#
Situps
Burpees
Leg levers
29:15 total.
Tested Front Squats : 145 x 1 (Purple)
Tested Lactic Tolerance:
21-15-9
Thrusters @ 45#
Jumping pull ups
4:20….(Blue).
DB Hang Power Clean and Jerk x5
25-35-40-50
AMRAP in 10 min
10 Renegade Rows
10 Push Press
10 Burpee Over DB
(35#)
3 rounds + 12 reps
WOD with 25# dumbells and scaled to 7 burpees.
4 rounds + 3 push press
DB Hang Power Clean and Jerk x5
20-25-30-30#
AMRAP in 10 min
10 Renegade Rows @25#
10 Push Press
8 Burpee Over DB
Total: 6 + 10 rows
DL x1
275-315-335-365-385-405
Diane 165#/pushups = 3:31