-Flexibility
-Neuro & Core
-Kettlebells
*Flexibility previously tested
2 min samson stretch R
2 min samson stretch L
1 min lat roll R
1 min lat roll L
2 min calf LAX R
2 min calf LAX L
*N&C previously tested
EMOM for 10 min
Min 1 – 40 sec skipping
Min 2 – 10 T2B/Knee raise/Situp
*KB previously tested
AMRAP in 10 min
5 Russian KBS (35/25#)
5 Pushups
*add 5 RKBS each round
at 5 min mark, reset back to 5+5
Flexibility
15# bar @ 2” from wall, 5311 tempo
PURPLE 3
Big thanks to John for counting & for the encouragement to keep going to the next level!
Neuro & Core
EMOM for 10 min
Min 1 – 40 sec skipping = 450 skips total
Min 2 – 10 Hanging knee raises
Kettlebell
25#KB @ 22/min
PURPLE
Kudos to Ingrid for keeping our big 6AM class on track this morning with so much going on!! If I were her, I mighta used a little somethin’ somethin’ in my Irish cream coffee. 😳
Flexibility
Continued testing the OHS:
PVC @ 2″ ✔️
15# @ 2″ ✔️
35# @ 2″ ✔️
Brown I
Neuro & Core
EMOM 10 Min
Min 1 – 40s skipping
Min 2 – 10 hanging knee raises
Kettlebell
AMRAP 10 min
5 Russian KBS 35#
5 Pushups (box)
* Every round add 5 Russian KBS
* Reset to 5 Russian KBS @ 5 min
Flexibility: Brown –
Neuro/Core: Purple –
Kettlebell: Purple –
That EMOTM was a griiiiind. 😛
Flexibility: did my GoWod mobility
Neuro & Core: Annie: 8:04 (PR!) – Brown
Kettlebell – KB snatches. Holy shit.
I managed 14/round for 7 rounds then dropped to 12 for the last 3. Brown 2.
That’s the hardest test I’ve done so far.
Flexibility
2″ Wall Squat
(Purple 1)
Neuro-Core
Emom 10mins
Min 1- 40sec skipping
Min 2- 10 knee raises
Kettlebell
10 mins
22/min 1 arm RKB (35#)
Made it to 5th round….try a few less reps next time to get at least blue
Flexibility
5 min squat sit thing.
5 squats 6 inches.
-Neuro & Core
15 doubles. Kevin said, you can’t test at that level, you have to touch your knees to your elbows. I said no way. 8 Tabata sit ups.
-Kettlebells
24/minute/10 minutes. 45#. Back getting tight towards end but not bad.
That’s a great pic of Tim!! 😍💪
Did some flexibility
Didn’t do any core stuff. Stretched instead and tried out some of the level black flexibility, can do it all except didn’t try the overhead squat
Did 1 arm kbs for 10 min for 22 a min – level brown 1
-Flexibility
Squat hold for 5 mins
Wall Squats x5 2” from wall with 15# bar
Purple 3
-Neuro & Core
104 skips Tabata Abmat x6 sit-ups
Yellow 3
-Kettlebells
30# 22/min for 10 mins
Purple
Flexibility —brown 3
Annie —7:06 black (Pr). All doubles unbroken
Kettle bell test. Brown 1
10 minutes of group mobility
EMOM Du’s and T2B 10 minutes.
Kettlebell test- Black III
Flexibility
2″ Wall Squat 35#
Brown 1
Neuro-Core
Emom 10mins
Min 1- 40sec skipping
Min 2- worked on ttb
Kettlebell
10 mins
22/min 1 arm RKB (50#)
Made it to 5th round doing 24…5 rounds at 16 to survive. Wanted to give up so bad!
Purple 1
Thanks Amanda
-Flexibility – 5311 x 5 with PVC pipe @ 10″ = Blue I, previous level was Orange III.
-Neuro & Core – attempted 150 singles, most I got was 113 tonight. Stuck at Yellow III right now.
-Kettlebells – 22/minute at 25# for 10 minute EMOM = Purple. Previous level was Orange III.
Flexibility – stuck at yellow III, can’t squat hold for 5 minutes
Kettlebells – 18 single arm KBs per minute, purple III.
Messed up and didn’t realize I could have done 22 single arm KBs, thought the last level before snatches was 18 🙁
2 min samson stretch R
2 min samson stretch L
1 min lat roll R
1 min lat roll L
2 min calf LAX R
2 min calf LAX L
EMOM for 10 min
Min 1 – 40 sec skipping (Mostly doubles)
Min 2 – 10 T2B/Knee raise/Situp
AMRAP in 10 min
5 Russian KBS (35#)
5 Pushups
*add 5 RKBS each round
at 5 min mark, reset back to 5+5
Got to 3 rounds + 5 KBS and 3 PU’s