Reminder – gym is closed on Monday
Make-up tests today: Weightlifting, Rowing, Rings, and maybe Running if you really want to.
DB Snatch x5/arm
Building in weight
50 DB Snatch (50/35#)
5 rounds
20 AbMat Situps
15 Box Jump Overs (24/20″)
50 DB Snatch
Mobility and warm-up
DB Snatch x5/arm
Building in weight
20# x 5/arm, 25# x 10/arm, 30# x 10/arm
WOD (Orange/Blue)
40 DB Snatch (25#)
5 rounds
20 AbMat Situps
15 Box Step Overs (20″)
40 DB Snatch (25#)
**completed in 13:54mins.
Thanks Ingrid!!
Biked to CFM.
DB Snatch x5/arm
Building in weight
35-40-45-50-60
WOD @ Brown
50 DB Snatch (50#)
5 rounds
20 AbMat Situps
15 Box Jump Overs (24″)
50 DB Snatch
Time–>12:24
Merci Ingrid!
PR of 2:22 from November 6 2020
WOD at 40#
12:32
40 DB Snatch (20#)
5 rounds
20 AbMat Situps
12 Box Step Overs (20″)
40 DB Snatch (20#)
12:07mins.
DB Snatch x5/arm
Building in weight
20-30-35-40#
40 DB Snatch (20#)
5 rounds
20 AbMat Situps
15 Box Step Overs (24/20″)
40 DB Snatch
12:43. Next time use 30#
Thanks Kevin!
DB Snatch x5/arm
Building in weight
35-40-50-60-60
50 DB Snatch 40#
5 rounds
20 AbMat Situps
15 Box Jump Overs 24”
50 DB Snatch 40#
Time 12:58 Good workout!!!!
Thanks Kevin!!
DB Snatch x5/arm
Building in weight
20-25-30#
50 DB Snatch (@30#)
5 rounds
20 AbMat Situps
15 Box Jump Overs (20″)
50 DB Snatch
Time: 13:00
PR of 33sec 😊
Rowing Test Day
20 minutes
3925
Leveled to orange 1
Previously was Yellow 1
Todays takeaway is….
It’s hard on the ass to row for 20 minutes.
Tested Rings: 2 sets of 5: 5 sec Ring Dip Negatives – levelled up to Orange 2
DB Snatch x5/arm: 15-20-25#
40 DB Snatch (20#)
5 rounds
20 AbMat Situps butterfly legs
12 Box Jump Overs (20″)
40 DB Snatch
>>13:07
Quite enjoyed that WOD. Thanks Kevin! TGIF already.
Weightlifting re-test:
Power Clean x 1 rep
55# – 75# – 85# – 95# – 105# – 115# (failed twice and then landed it for a 5# PR!)
40 DB Snatch (20#)
5 rounds
20 AbMat Situps
12 Box Jump Overs (20″)
40 DB Snatch
Used Orange DB weight (20#), Blue reps for situps and BJO.
Time:13:13?? I think.
Testing
Rings – hold 15 seconds, 4 reps
Rowing 20 minutes – Blue (-)