Make-up Test Day – Choose any of the following:
-Upper Body Push
-Squat Endurance
-Neuro/Core
-Kettlebell
-Flexibility
-Running
If all of the above have been tested, complete the following:
AMRAP in 10 min
20 Russian KBS
5 HR Pushups
2 min samson stretch R
2 min samson stretch L
1 min pec ball R
1 min pec ball L
2 min calf LAX R
2 min calf LAX L
Make-up Test Day – Choose any of the following:
-Running
400m 1:49
AMRAP in 10 min
20 Russian KBS
5 HR Pushups
7 rounds 3 kbs 40#
Atta girl!! Speedy Gonzales 😁
Squat Endurance
Tabata Air Squats -14
Squat Hold
AMRAP – 10 min
20 Russian KBS – 50#
5 HRPU
125 reps…back locked up
Worked on presses
Passed 77# upper body pushing. Failed at 80#.
Worked on k2e. Did 8 in a minute
Amrap Im 10 minutes
20 kbs – 53#
5 hrpu
Did 9 rounds even
Make-up Test Day – Choose any of the following:
-Upper Body Push
The road to 10 @ 20″ continues …
If all of the above have been tested, complete the following:
AMRAP in 10 min
20 Russian KBS
5 HR Pushups
WOD @ 45#
6 rounds even
Thanks Kevin!
Worked more on flexibility testing…OHS 30s holds @ 45 – 65 – 75
AMRAP 10 min
20 Russian KBS 50#
5 HR pushups
8 rounds + 3 KBS
Wod
Amrap 10mins
20 Russian kbs(35#)
5 HR pushups
Total- 7rds
(Thanks for the race Diane)
Also;
2min Samson (R)
2min Samson (L)
1min pec (R)
1min pec (L)
2min lax calf (R)
2min lax calf (L)
Make-up Test Day – Choose any of the following:
-Upper Body Push
Tabata 7 push ups
Orange lll to Blue
-Kettlebell
45# 20/min for 10 minutes
Blue to Blue ll
Tested Neuro/Core Finally got knee to elbows. So Blue
Mile Run 6:32. Last time 7:12. Black II.
WOD
20 RKBS 53#
5 HR Pushups
7 Rounds. Pretty worn out after the run.
5 rounds
30 KBS
20 Mountain Climbers
10 Burpees
11:54
KBS 15# (need a heavier KB or dumbell)
Jumped in and out each burpee
#75 for earn your key! Completed 86 workouts since March 17
Tabata Double Unders –
25-25-27-25-21-17-18-21
1st 4 rounds no trips, last 4 rounds 2 or more trips Makes a difference.
AMRAP – 10 min
20 Russian KBS – 70#
5 HRPU
7 rounds + 16 RKBS
Thanks Ingrid!
WOD
in 10 min
20 russian KBS
5 HR push up
11 round
AMRAP in 10 min
20 Russian KBS
5 HR Pushups
7 rounds + 20 kbs 53#
Did KB Testing: EMOTM for 10 Minutes – 18 1 armed Russian KB Swings @ 35# (Purple III)
then
Flexibility: 5-3-1-1 Count OH Squats with 45# bar, 2″ from wall (Brown III)
Squat Endurance at 6am!
Tabata – 14 reps for Blue level
AMRAP in 10 min
20 Russian KBS
5 HR Pushups
9 rounds + 9 KBS @ #35
Levelled up to Brown l for Kettlebell (22 single Arm RKB @35 – 10 min EMOM.
Thanks Kevin!
Practice:
Upper body pull: 3 sets of 8 reps – scapula pull ups
Flexibility: 3 sets of 3-4 reps – 45# squat holds 6” from wall
Upper body push: Tabata 6 pushups – bailed after 3 rounds (got tabata 4 pushups last week)
Kettlebell: One arm Russian KBS (35#) – few reps each arm
Completely forgot about the WOD!
Upper Body Push:
Build up to 75% body weight strict press
Strict Handstand Pushups got 4 but only because I lost my balance on the wall, I had more in me.
Kettlebell:
10 min EMOM of 24 russian KBS at 45#
Run 1 Mile
7:18
4 sec PR, but enough to bump me up a level!
Levelled up on Flexibility…so humbling
AMRAP in 10 min
20 Russian KBS @ 35#
5 HR Pushups
Total: 10 rounds + 13 RKBS
Thanks Ingrid.
Didn’t write down what I tested 🙁
10 Min AMRAP
– 20 Russian KBS @ 70#
– 5 HR Oush ups
6 rounds even