Fitness:
A.) Double KB push press – 5×5
B.) 4 rounds
4 min to complete
2 laps run
15 HR push-ups
15 Box step ups (24/20)
***rest remainder if finish early***
1 min rest after 4 min round
Performance:
A.) BN push press – 5×5
try to add weight each set
B.) 4 rounds
4 min to complete
2 laps run
15 HR push-ups
15 Box jump overs (24/20)
***rest remainder if finish early***
1 min rest after 4 min round
Competitor”
A.) Behind neck push press – Heavy 5
** Stop just before failure.
– should have 4-6 warm up 3/5 reps
B.) 4 rounds
4 min to complete
400 m run
15 ring dips
15 Box jump overs (24/20)
***rest remainder if finish early***
1 min rest after 4 min round
Results to Comments!
Performance
A. 55, 65, 70, 75, 85
B. Time left 1:09/1:11/1:06/0:58
After class 2 x 1min plank
A. 70,75,85,90,100
B. 2:18,2:23,2:33,2:28
Performance
A. 65-85-105-115-115
B. 2:50, 3:05, 2:55, 3:10 Rx
A. 35-55-65-75-DNF (slower working shoulder back into things, so took it easy)
B. 4 rds (4 min per round, rest remainder of time. 1 min rest btwn rounds):
400m run
15 Push Ups
15 Box Over Jumps @ 20″
Time Remaining:
0:58
0:55
0:50
0:47