UB Pull – tried for chin-over 5 second negatives, but they were not happening. Did a few chin-over holds of 5-10 seconds each, but my shoulders were feeling fried from yesterday.
Lac Tol @ Orange I
21-15-9
Burpees
Jumping pullups
In 6 minutes, completed 13/15 jumping pullups. Last time I just barely completed Orange in time, so not surprised. Totally happy to get the workout in though!
Christie Neate
Front Squats
Levelled up to Purple II with 155#
Upper Body Pull
Worked on negatives with black band
Lactic Tolerance Test <6 min
21-15-9
Burpees
Jumping Pull ups
Was finished the 9 burpees at the time cap.
Next time.
Thanks Kevin!
Cheryl
Front Squats: 80# x8 – remained same level (Yellow 3) – so happy with that result today.
Note to self – keep elbows up & gathered toward each other.
Upper Body Pull: repeated current level of Orange 2 – 2 sets of 5: 5 sec chin up negs
Then for fun, decided to try one strict chin up @ tempo and got it. Levelled up to Orange 3 – big surprise there!
Lactic Tolerance Test: levelled up to Orange 1 – yay!
21-15-9 Burpees + Jumping pull-ups
>> 5:32 (oops! started with JPs till i noticed others doing burpees. Caught up & made it under time cap, phew!)
Fun test day! Thanks Kevin.
John Hunt
Home WOD due to the gym being close because of the near by lock down
20 min of double under practice (have the whip marks to prove it, ouch!)
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…
Testing Day 4
Front Squat Test
Started with 75# x 5, 95# x 5, 105# x 5, 115# x 3.
*Completed 120# x 3 – level up to Blue 1 !
Upper Body Pull Test
5 sec Chin over bar hold – attempted but unsuccessful. Got to work on this one!! Thanks for the help Shane!!
Lactic Tolerance Test
21 – 15 – 9
Burpees
Jumping Pull-ups
<6:00
**Completed in 5:30mins !! – Level up to Orange 1!!
Thanks Shane!!
Testing Day 4
Front Squat Test
Warm-up sets: 80# x 5, 105# x 3
135# x 5, 1555# x 5.
*Completed 155# x 5 – level up to Orange II
Upper Body Pull Test
Didn’t test. Did sets of 3 weighted pull-ups with 25 lb plate
Also practiced kip swing
Lactic Tolerance Test
21 – 15 – 9
Thrusters @ 65 lbs
Jumping Pull-ups
<6:00
**Completed in 4:39mins, missed Blue II by 10 seconds – Level up to Blue I
Thanks Shane!!
Front Squat
135×3 – 165×3 – 185×3 – 195×3 (PR) – 215×1 (PR)
Two levels up! WOO!
UB Pull – tried for chin-over 5 second negatives, but they were not happening. Did a few chin-over holds of 5-10 seconds each, but my shoulders were feeling fried from yesterday.
Lac Tol @ Orange I
21-15-9
Burpees
Jumping pullups
In 6 minutes, completed 13/15 jumping pullups. Last time I just barely completed Orange in time, so not surprised. Totally happy to get the workout in though!
Front Squats
Levelled up to Purple II with 155#
Upper Body Pull
Worked on negatives with black band
Lactic Tolerance Test <6 min
21-15-9
Burpees
Jumping Pull ups
Was finished the 9 burpees at the time cap.
Next time.
Thanks Kevin!
Front Squats: 80# x8 – remained same level (Yellow 3) – so happy with that result today.
Note to self – keep elbows up & gathered toward each other.
Upper Body Pull: repeated current level of Orange 2 – 2 sets of 5: 5 sec chin up negs
Then for fun, decided to try one strict chin up @ tempo and got it. Levelled up to Orange 3 – big surprise there!
Lactic Tolerance Test: levelled up to Orange 1 – yay!
21-15-9 Burpees + Jumping pull-ups
>> 5:32 (oops! started with JPs till i noticed others doing burpees. Caught up & made it under time cap, phew!)
Fun test day! Thanks Kevin.
Home WOD due to the gym being close because of the near by lock down
20 min of double under practice (have the whip marks to prove it, ouch!)
Front Sq
[email protected] 55#
85/105/115/125(F)
Upper body pull
Worked on/ tried 5 sec chin over bar hold
Lactic Tolerance 6mins
21-15-9
Burpees
Jumping Pull ups
Time- At cap had 9 jpu left
Front Squat
Warm-up sets: 80# x 5, 105# x 3
225×2-245-255(matched last test)-260(f)
Upper Body Pull
25×5-45×3-60-85(Matched last test)-90 (chin may not have been over the bar so.. No Rep!)
Lactic Tolerance
21 – 15 – 9
Thrusters @ 95 lbs-8,7,6-6,5,4-5,4
Pull-ups-mixed but a big chuck at the start then quick singles.
Had 5 pullups left at the 6 minute cap. Was by far my fastest Fran ever.
Thanks Shane!
Front squat
Tried to match 240#. Legs didn’t quite have it in then tonight. Try again next week. Deadlifts yesterday didn’t help.
Upper body pull. Tried to level up by two. No dice.
Lactic tolerance
First time doing this one with pull-ups
15-12-9
Thrusters 75#
Pull ups
Had 3 pull-ups at cap.
Pull ups are coming along nicely. Thrusters felt easy and unbroken. I’ll keep on keeping on
Front Squat: 240 x 1 PR and levelled to Purple 3
Upper body pull: 60# levelled up Black 2
Lactic tolerance: 21-15-9 thrusters @ 75, jumping chest 2 bar
4:10 finally out of the jumping portion purple 1
Correction, I hit 230 not 240 on the front squats.
Front squats-
135×3- 185×1- 225×1- 255×1- 275×1- 285×1(pr)
Qod as posted 6:13
Didn’t do upper body pull test.
Front Squats
100x 5 leveled up to Orange II
2 sets of 5 5 sec negatives
leveled up to orange II
Lactice Tolerance
21-15-9
Burpees
Jumping pull-ups
finished at 6:22, no leveling up!
Front Squat Test
95-115-135-155
Maintained Orange II. Felt hard; need to improve depth before adding more weight.
Upper body pull test
25-35-37.5#, ran out of time, not maxed out. Purple I to Brown I
Lactic Tolerance Test
21 – 15 – 9
Thrusters @ 65 lbs
Jumping Pull-ups
4:15, Blue II