Tuesday Oct 2 2018

Happy Birthday Coach Shannon!

Part A

Strict OH press – hold just below the chin for 6sec                           

4 x 4 @ 70% (0,6,0,0)

Part B

SA bottoms up KB carry 3 x 50ft per arm

Part C

For time                            

Wallballs       GP - 80 reps 18/12 to 9'/9'   

                           OP - 100 Reps  20/14 to 10/9    

                           CP - 100 Reps 20/14     to 11/10                          

Pull ups        GP - 20 ring rows, 20 jumping pull ups, 20 ring rows

                           OP - 80 reps

                           CP - 80 reps (minimum 10 unbroken per set)

DB snatch    GP - 50 reps 40/25

                           OP - 60 Reps 50/35

                           CP - 60 reps 60/45             

Box Jumps   GP - 30 reps - 20/16 (step up jump down)

                           OP - 40 reps - 20/16 (jump up, jump or step down)

                           CP - 40 reps - 24/20 (jump up and jump down)