Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:
1 Power Clean (205/140)
1 Muscle Ups
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups
Continue on through 4/4…5/5…6/6 and so forth.
1) 5 x 1 Squat Snatch + 1 Overhead Squat
Instructions for testing:
Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:
Men: spandex compression shorts
Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)
Please arrive at least 5 minutes before your appointment start time.
For the test to be $30 we must have minimum of 30 people. If less than 30, test will be $35. Please pay Erik or Allison check or cash prior to test to keep the testing on schedule.
Register for test time HERE
“Shed The Winter Coat Before Winter Rules” HERE
“I think I just ate my willpower.”~Author Unknown
6 full + 7Power cleans @225
SWod 205
7 full + 4 PC (75lbs)
8 full + 9/2
7 Full+8+15 (45lbs)
Green/Red Banded pull ups
9 full +10+7
Swod 185/195/205
WOD: 6 full + 7 + 2 @95lb (Pull-ups & Push-ups X 3)
SWOD: 75lb
SWOD 90 lbs
WOD 6 full + 7 PC (120 lbs with muscle ups)
SWOD- 65lbs
WOD – 7 Full +8pc+24 pu (80lbs)
SWOD 75lbs
WOD 6 full + 7PC +15DPU(105lbs)
WOD – 7 Full+8+15 (115/3x Bar Rows/3x V-ups)
SWOD – Clean Pulls @185/215/245
7 full (205)
Squat snatch – 155/175
6 full + 7 + 4 @ 205lb & MU’s
WOD: 8 full (140)
SWOD 85
6full + 7+ 21
8full + 9/4
SWOD – 75lbs
WOD – 6 Full + 7PC + 21PU (90lbs)
9 full + 10 PC
7 Full+2 @ 185 Pull ups & Push ups
8 full+9pc+10pu @205lbs
WOD 8 full +7 PC@130 and BMU
6 full + 7
Swod 185
6 full + 4 @105 (3 PU, 3 DL PU=1 MU)
SWOD 120lbs
WOD 8 Full + 2 PC
7 full + 8 pc + 14 pu @ 80lbs & blue band pull-ups
7 full + 4PC (105 lbs. /deloads and pullups)
6 FULL @ 185 (Pushups and Pullups)
6 full @ 95 (push & pull)
SWOD @ 95
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