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
-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
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!
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!
I started with 1 clean.. coach Roxanne corrected me and sent me to the rig. Back of the gym and old eyes
FS x 5 reps
135# – WU
135 # – 155# – 175# – 195# – 215#
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 😁
Lactic Tolerance (6mins cap)
15-12-9
Burpees
Jumping pullups
Time- 5.03
Orange
2″ wall squat (15#)
Purple 3
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.
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!
Front Squats
185-215-235-255-265# = Black leveling up from brown 1
Ring Dips weren’t happening but next on the testing
Kip practice followed by the WOD with 65# and T2B
Round 1: 4 + 3 T2B
Round 2: 3 + 10 T2B