If you’ll be testing, please let the coach know when you arrive. Coming a few minutes early will help the flow of the class.
The following tests can be completed today:
-Squat Endurance
-UB Push
-Neuro + Core
-Flexibility
-Kettlebell
If they’ve been tested already, perform the following WOD:
4 Tabatas
Front and Back Scales
(full Tabata left, full Tabata right, full Tabata left, full Tabata right)
EMOM for 12 min
Min 1 – 45 sec Plank
Min 2 – 45 sec Hollow Hold
Min 3 – 45 sec Wave-offs
-UB Push
Shoulder Press X1
0.725 BW (108) (Purple I to Purple II)
-Neuro + Core
Annie
50-40-30-20-10
Double Unders
Butterfly Situps (Abmat)
Time–>6:45 (Maintained Black II)
-Flexibility
5 Wall squats @ 5311 with Feet 2″ From Wall with 45lb Bar Overhead Squat Grip (No Elbow Bend) (Maintained Brown III)
Merci Ingrid!
Biked to CFM.
Flexibility test: (current 35# OHS @ 2”) Brown 1
✅ 45# OHS @ 2” Brown 3 (yay!)
✅ 50% BW OHS for 30 sec Black 3 (double yay!)
EMOM for 12 min
Min 1 – 45 sec Plank
Min 2 – 45 sec (bent) Hollow Hold
Min 3 – 45 sec Wave-offs
Thanks Julia!
4 Tabatas
Front and Back Scales
(full Tabata left, full Tabata right, full Tabata left, full Tabata right)
EMOM for 12 min
Min 1 – 30 sec Plank
Min 2 – 30 sec Hollow Hold
Min 3 – 30 sec Wave-offs
No testing today, and this was a nice change.
Thanks Ingrid!
4 Tabatas
Front and Back Scales
(full Tabata left, full Tabata right, full Tabata left, full Tabata right)
EMOM for 12 min
Min 1 – 30 sec Plank
Min 2 – 30 sec Hollow Hold
Min 3 – 30 sec Wave-offs
Thanks Julia!
Congrats Karen and Cheryl doing strong things around me this morning :)!
Front &back scale Tabata
Neuro & core -Annie
6:18
Black 3!
Thanks Kevin!
Re-tested Upper Body Push:
– went down from 6 reps to 2 reps last week
– today got 3 and came off the wall on number 4… after that all my sets were 1-2 reps
EMOM for 12 min
Min 1 – 45 sec Plank
Min 2 – 45 sec Hollow Hold
Min 3 – 45 sec Wave-offs
Mobility and Warm-up
Squat Endurance Test
Split Squat (each side) at 2020 tempo with dumbbell 0.14% of BW.
*** Successful – Levelled up to Purple 1
Kettlebell Test
EMOM for ten minutes @ 25# – 22/min
***Successful – Levelled up to Purple!
Thanks Ingrid!
-UB Push
Press 0.7BW (125#)
Blue III to Purple I
-Neuro + Core
10 Double unders in one minute
Orange II to Orange III
Thanks Kevin!
Tried to level up ub push. Oh dice. Purple 1 it is
Squat endurance
1.1bwx20 reps 200#
Moved from black to black 1. More in the tank.
EMOM for 12 min
Min 1 – 45 sec Plank
Min 2 – 45 sec Hollow Hold
Min 3 – 45 sec Wave-offs
Unbroken
Flexibility
5 Wall squats @ 5311 with Feet 2″ From Wall with 45lb Bar Overhead Squat Grip (No Elbow Bend)
Brown III
Kettlebell
10 min EMOM
KB Snatch 35#
12/min
Brown II
All rounds done in 30-36 seconds; might have been able to do 14 or 15.
My forearms are glad I did not attempt more than 12 XD
Testing
Squat endurance test
10 body weight squats in 20 seconds, 10 seconds rest, x8
RKBS, 35lbs, 16 in under 1 minute, x 10 minutes
Tabata push-ups
got 7 per round
Flexibility 5x 5311 wall squat 2″ 45#
OHS hold 0.5 BW 30s; 0.7 BW 45s not in the cards
All other flexibility requirements for Red V passed