TEST DAY - RECORD RESULTS
"King Kong"
3 Rounds for Time
1 Deadlift (320#/455#)
2 Ring Muscle Ups
3 Squat Cleans (175/250#)
4 Strict Handstand Pushups
Coaches Notes:
This workout contains few reps, but each rep should be challenging. Think of this as a heavy day, focusing on quality over quantity. In larger classes, if necessary, athletes can share barbells with those using similar loads to manage space and equipment efficiently.
Since this is a benchmark day, we will encourage athletes to test their limits with the goal of pushing the loads higher during the next two scheduled tests in 2025.
Quote:
"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward."
– Martin Luther King Jr.
6 comments:
Alex 14:57 425# 225#
Jess 13:08 scaled
Tucker 8:46 315# 135# ring mu transitions
Brennan 9:28 215# 105# 30"box hspu ring mu transitions
9:30
Jackie 5:21 225/135 JMU/ 1.5 AB
Mary 6:30 175/95 2 AB/ Trans
Cate 6:00 205/115 power clean
Aimee 4:59 220/120
nooner
Eric 8:08 185/320 JRM 2 AB
Pam 8:30 150/250 JRM
Bella 7:58 115/173 JRM 1.5 AB
Erini 8:34 105/195 JRM 1 AB
masters
5 Deadlifts
5 Strict Pullups
10 DB Squat Clean
10 DB Strict Press
Richard 8:18 RR/105/15#
Lisa 7:14 110#/band/15#
Kathy 5:15 100 / RR/ 12#
Terry 7:55 20#/15#/135# band
Ali 7:55 145/ 20#/band
Barb 5:49 (5 reps) 85#/12#/15#/ RR
Chloe 5:46 205#, band rmu transition, 125#, one mat
4:30
Shannon :)
Jeff 6:52 RX
RIch A 7:18 RX
Rakshit 9:17( Women’s RX/2 AM/Trans. )
Noah 8:48 (210/115/Pike/JMU)
Grace 2 Rounds then had stroke
Freaky 7:29 (245/120/JMU/2AM)
Matt P 10:50 women’s RX/RMU attempts
Graysen 7:30 (135/75/Transitions/ Pikes)
Trevor 10:00 (295/185/RMU attempts) (got 2)
5:30 (Grace)
Lil D 9:21 (245/105/1.5 AM/Trans.)
Sravanh 6:52 (225/holds/75/box)
Gent 7:58 (315/holds/85 ROM/box)
Chet 7:37 (266/holds/95/hspu supports)
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