Today is a benchmark day, please log your results to beyond the whiteboard.
ROOKIE
For time:
10 L-Seated Shoulder Press
15 Deadlifts
25 Box Jumps
50 Jumping Pull-ups
100 Wall Balls
200 Double Unders
Run, 400 m with a Medball
INTERMEDIATE
“Nutts”
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Shoulder Press 1RM
B.
Sphinx Push Ups
10-10-10-10
Rest 2min
C.
Banded External Rotation
15-15-15-15
Rest 2min
D.
AMRAP 20min:
4 Handstand Push Ups
8 KB Swings 32/24kg
12 Chest to Bar Pull Ups
16 Box Jumps 24/20”
E1.
GHD Sit Ups
15-15-15-15-15
No Rest
E2.
GHD Hip Extension
15-15-15-15-15
Rest 2 min