Warm-up Drills
I. Row 3:00
II. 3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
III. Mobility
Impact/Focus: Max Effort Box Jumps 1-1-1-1-1
Against a 15:00 Running Clock establish a personal record 1RM standing Box Jump (scoring height in inches).
Max Effort Box Jumps 1-1-1-1-1
Post scores to comments.
“Gioddmanit”
For time
100ft Walking Overhead Lunges (45/25lbs)
21 x Pull-ups
21 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
18 x Pull-ups
18 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
15 x Pull-ups
15 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
12 x Pull-ups
12 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
9 x Pull-ups
9 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
6 x Pull-ups
6 x GHD Sit-ups
Post scores to comments.
M.E. Box Jump: 13″ bumper plates
“Gioddamit”
3 rounds
37.5 inch box jump
80ft of lunges into round 5
Box Jump – 36″
Gioddammit
3 Rounds (21/18/15) + 100′ Lunges w/25#
4o” box
4 Rounds + 50ft of Lunges
Erica
Box Jump 28″
Goiddmanit
4 rounds completed (21/18/15/12)
Blue Band