Strength Testing
If you have not attended class yet this week or on a previous week complete your strength testing and one round of the workout as time allows. If you have completed all the strength testing days thus far complete today’s full workout.
A1. Front squat: Build to a single @ 3010
A2. Seated DB Press @ 3010 x 6 reps
WOD
Complete TWO rotations of the following with the goal of completing more work at each station the second time through the rotation.
AMRAP in 3 min @ 80-90% of:
Med ball clean x 5
Med ball chest toss x 30m (30m=1 pt)
Within a 3 minute period complete 2 minute of rowing at conversation pace.
AMRAP in 3 min @ 80-90% of:
Inverse burpee x 5
DB snatch x 10 (5/arm)
Within a 3 minute period complete a 400m run at conversation pace.
AMRAP in 3 min @ 80-90% of:
DB HPC x 5
Box jump x 10 (NTE 20/16″)
Within a 3 min period complete 2 minute on the air dyne at conversation pace.
Note total reps/points in each of the three 3 min AMRAPs for the recorded as Rnd1/Rnd 2.
Name AMRAPMedBall AMRAPBurp/DBSn AMRAPHPC/BxJp
KK 8+8 7+3 8+3
MCK all rounds completed
JH 7 6 6
Jess T 10 9+1 7+5
Red BkSq-275 BAH-35s
Callahan 9 11 8
Sarah D 8 6+3 6+5
Ed FrSq-235 (PR)
Cherie FrSq-125 SDBP-20
Nate FrSq-215 SDBP-40
Katy FrSq-115 SDBP-20
Name LJ/TJ Time Rds+Reps
The Undertaker 7/14.5 3:36 5+2
Ozzie 8/18 4:05 4+5
Ward 6/14 3:57 6+2
John 6/17 3:45 6+4
Josh – 3:55 3+8 redband
Rustan 9/19 3:12 6+12
John 6/15 3:56 5
Brookie – 5:08 4+2
Evan 6/15 4:31 5+1
Carly 7/- 4:23 5+6
Peter 7/19 3:50 6+3
Katy – 4:00 4 red+purplebands
Jana 6/16 4:28 4+14 red+purple
Seth 8/18 5:05 5+1
Shilpa 7/19 3:57 4+6
Jes 8/20 5:26 4+2
Kelly 7/18 4:07 3+2 red
Sarah R 7/17 4:37 4 red
C Moo 8/18 3:38 4 red
Sarah McK 8/18 4:10
Dan F 9/23 4:11 7
Michele 6/16 4:25 5
Wilmer 9/23 4:22 6+6