Thursday, January 12, 2012

WOD- Max Effort 6

You will have approximately 30 minutes to complete the 4 exercises below.  Your goal is to achieve the request repetition maximum (RM) for each exercise, on each arm, before moving onto the next exercise.  It should take you less than 5 sets to achieve the highest weight possible for each RM task.  Record the heaviest weight you used for the requisite RM prescription.

Bottom Up Turkish Getup - 1 RM

Bottom Up Clean and Press- 3 RM

Push Press - 3 RM

2 Hand Swing - 20 RM

3 comments:

  1. 8am

    Karen- 8k (reg partial TGU)/ 20#/25#/25#
    Sharon-8k/8k/16k/28k
    Doug-25#/30#/24k/28k

    ReplyDelete
  2. 9am

    Jaime- 30# (reg TGU)/30#/24k/32k
    Leslie B- 25#/20# (12k 1 rep)/30#(1 rep L)/28k
    Kathy-20#/(25# R/22.5# L)/ (16k R/ 30# L)/ 20k
    Leslie C- 10#/15#/25#/16k
    Mark-20#/16k/16k/36k
    Casey-(16k R/ 20# L)/ 20#/16k/24k
    Amy- (25#L/ 27.5#R)/ 30#/ (20k R/ 20k L 2 rep)/ 36k
    Linda- 27.5#/ (30#R/25#L)/ 16k/ 40k
    Whitney-20#/20#/30#/28k
    Gabe-30#/30#/28k/40k
    Jason- 44k (reg TGU)/ 36k (reg C&P)/ 40k/ 44k

    ReplyDelete
  3. 10am

    Zaire- 10# (Reg TGU)/ 15# (reg C&P)/ (20#L/ 25#R)/ 25#
    Erin-10# (reg TGU)/ 25# (reg C&P)/ 25#/ 30#
    Dave- (25#R/ 20#L)/ (25#R/ 20#L)/ (24k R/ 20k L)/ 36k
    Julie-10#/ 15#/ 30#/ 16k
    Lina- 15#/ (25#R/ 20#L)/ 30#/ 16k

    ReplyDelete