Deadlift
*reps will be determined by weight
155/110# or less – 8 reps
230/160# – 5 reps
280/190# – 3 reps
More than above – 1 rep
If you already tested out for your deadlift, you’ll be doing 3 sets of 9 reps at 70% of your max.
Upper Body Push
White/Yellow/Orange Tests
Tabata Pushups
Press (up to 75/68% BW)
12/6 Strict HSPU
*If you already tested out for your pushups, you’ll be doing:
EMOM for 10 min
3 Presses @ 80%
Upper/Lower Endurance
*we will test your lowest of the two previous tests. If you pass that level, you’ll be able to attempt the next level on the next test day (if you’d like).
*If you already tested out, perform the following WOD:
AMRAP in 2 min
30 Single Unders (unbroken for Blue+)
20 Pushups/Box Pushups
10 Deadlifts (225/155, 185/135, 135/95, 95/65, 65/45)
Rest 1 min
Complete 3 cycles and start where you left off
Deadlift
3 sets of 9 reps at 70% of your max. (based on 360)
180-215-250-250-250
Upper Body Push
Push Press .65x BW(150) 98#, .675x BW 102# = PURPLE
Attempted 0.725 @ 109(f)
Upper/Lower Endurance
Last week had very tight back so not true test
Today felt superb.
21-15-9
Deadlift @ 185
Pushups
Time=3:22 = PURPLE
Thanks Ingrid and Roxanne!
Joined 6am
Deadlift
205,245,285,285,285 x 9
Upper Body Push
135 strict press. Failed 145
Upper/Lower Endurance
21-15-9
185 DL
DB press x 2 @ 40#
6:41
Noon class
Deadlift
1RM worked up to 385. Failed 415
Upper Body Push
EMOM – 3×95# 10 mins
Upper/Lower Endurance
21-15-9
185 DL
DB press x 2 @ 35#
4:50 – Purple 2
Deadlift x9
50-60-70-70-70%
100-120-140-140-140#
EMOM x10 mins
Press x3 @80%
55#
AMRAP 2mins
30 singles (unbroken)
20 pushups (30” box)
10 deadlifts @155#
Rest 1 min
*complete 3 cycles – start back where you left off*
2 rounds plus 20 pushups
Deadlifts 70% x 9
185-225-275-315-315-315
strict HSPU -test- got 12
Wod (test)
21-15-9
205# deadlifts
HSPU’s
9-6-3
4:09 My arms/shoulders were toast. Fun day.
Brown 2
Deadlift x9
50-60-70-70-70%
105-125-140-140-140#
Upper body push: blue III (73.5# press)
Try next level next time,no time to try the next weight.
AMRAP 2mins
30 singles (unbroken)
20 pushups
10 deadlifts @135#
Rest 1 min
2 rounds, 18 pushups
Thanks Kevin!
Deadlift x9
50-60-70-70-70%
95-125-165-165-165#
Upper body push: blue II
Tabata pushups 6
AMRAP 2mins
30 singles (unbroken)
20 pushups
10 deadlifts @135#
Rest 1 min
2 rounds, 8 pushups
Deadlifts
185×5 230×5 250×3 270×3
Blue II
Upper body push
30 push ups in 60 seconds
Orange III
Upper/lower endurance
21-15-9
Deadlift 165
Push ups 16”
(Was supposed to complete push ups from the floor for the test I was going to do, guess I will triple check before I do the test next time)
Would have had orange III but with the mishap Orange. O well, it’s better than not completing a level at all. 😄
Haha. Next time!
Deadlift
3 sets of 9 reps at 70% of your max. (based on 310)
155,180-215,215,215
Emom 10 mins
Press *3 80% 115#
95# for 4 too heavy for form
85# for 2
75# for 4
AMRAP 2mins *3
30 singles (unbroken)
20 pushups
10 deadlifts @ 225
Rest 1 min
So heavy…
172 reps
Thanks Blake and Marcel
Deadlift
Worked up to 3 sets 70% 225# for 9 reps.
9 reps was my limit at this weight today.
Upper Body Push
EMOM for 10 min
3 Presses @ 80%
WOD:
AMRAP in 2 min
30 Single Unders (unbroken for Blue+)
20 Pushups/Box Pushups. From floor. Went to hand release after 2nd round.
10 Deadlifts should have used 225# as I scored purple in deadlift. Didn’t have it in me so dropped to 135#.
Rest 1 min
Complete 3 cycles and start where you left off
3 rounds and 5 pushups.
Deadlift
3 sets of 9 reps at 70% of your max.
185-225-255-255-255
Emom 10 mins
Press *3 80% 115#
AMRAP 2mins *3
30 singles (unbroken)
20 pushups
10 deadlifts @ 225
Rest 1 min
226 reps
20 wall balls (10#)
30 box step ups (16″)
40’ sled push (3 rds with 60# sandbag)
4 rounds
Open Gym:
Snatch high pull + hand squat snatch + 2 OHS — 55/55/55/60/60/65/70/70
Kip practice + double under practice
AMRAP 15
1 rope climb
10 doubles
3 box muscle ups — two rounds at 20″/one at 18′
10 doubles
3 HSPU negatives
10 doubles
6 T2B
Doubles and T2B went well. Wasted a ton of time missing muscle ups on the first round. Three rounds.
Didn’t do class because my forearm blew up after the WOD.
Open Gym 2:
20 GHD
20 Hyper extensions
20 cal bike
10 GHD
10 Hyper extensions
20 cal bike
30 Ab mat butterfly sit ups
30 Supermans
20 cal bike
20 Ab mat butterfly sit ups
20 Supermans
20 cal bike
10 Ab mat butterfly sit ups
10 Supermans
20 cal bike
Finished with max plank hold (1:50 … didn’t go great).