Rig Day

Choose any of the following:
-Front Squat
-Squat Endurance (back squat)
-Upper Body Pull
-Lactic Tolerance
-Rings

If all of the above have been tested, complete the following:
6 min AMRAP of
10 Toes to Bar,
10 Power cleans (95/65# or 65/45#) or Russian KBS (50/35# or 35/20#)
Rest 3 min
Repeat

Big lift for Amber

11 thoughts on “Rig Day”

  1. Janet Sommerville

    -Upper Body Pull (Did some negatives)
    -Rings (Did some holds and negatives)

    6 min AMRAP of
    10 Toes to Bar,
    10 Power cleans (65#)

    Rest 3 mins and do again
    Did not keep track…Grip is gone

  2. Lactic Tolerance test:
    15-12-9 Burpees & Jumping Pull ups
    = 4:49 levelled up to ORANGE 🙂

    6 min AMRAP of
    10 Hanging Knee Raises
    10 Power cleans (45#)
    Rest 3 min
    Repeat
    = 8 rounds + 1 HNR

    Fun morning. Thanks Ingrid!

  3. AMRAP 6 Min
    10 Power cleans @65#
    10 T2B
    Rest 3 min
    Repeat
    Round 1: 4 + 7 Cleans
    Round 2: 4 + 4 Cleans

    So sweaty…hand ripped even through my grips
    Yes, I didn’t do the WOD as posted, I started with cleans

    Thanks Shane!

    1. Janet Sommerville

      I started with 1 clean.. coach Roxanne corrected me and sent me to the rig. Back of the gym and old eyes

  4. Angela Steeves

    Tested
    Front Squats… got to level Orange 2
    (Previous Yellow 3)
    100# x 5 (PR)

    Lactic Tolerance
    15-12-9
    Burpees
    Jumping Pull-ups
    4:49
    Orange

    Rings
    15 sec box hold
    Yellow 2

    Finished all my testing today with Orange Level 😁

  5. Lactic Tolerance (6mins cap)
    15-12-9
    Burpees
    Jumping pullups
    Time- 5.03
    Orange

    2″ wall squat (15#)
    Purple 3

  6. Rings
    Went from 3 to 4 dips. Level up
    Squat endurance. 1.0 body weight x20
    190. Leveled up.

    WOD
    Did 6 minutes and then 3 minutes. Ran out of time.
    6 rounds total. Cleans w 95#
    Knee raises.

  7. Squat endurance. 1.1 body weight x20
    165 BLACK I
    Felt easy so more room here for next time.

    WOD as RX’d
    1st AMRAP 5 Rounds even
    2nd AMRAP 3 Rounds + 10 T2B + .4 PC (bar got very slippery so single T2B mostly)

    Thanks Shane!

  8. Samantha Both

    Kip practice followed by the WOD with 65# and T2B

    Round 1: 4 + 3 T2B
    Round 2: 3 + 10 T2B

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