Row 500m

2 rounds
10 Empty bar strict press
10 banded pull aparts
5 kips
5 knee raises
5 toes to bar
Handstand hold x :20-:30
12/5/2018 - Fitness A

Score Type:: Not Scored

A) 3 Sets
Seated Barbell Overhead Press x 4-6 @2011
Rest :20
Strict Pull Up x 4-6 @3211
Rest :20
Weighted Sit Up x 15-20
Rest 2 Minutes
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12/5/2018 - Fitness B

Score Type:: Rounds and Reps

B) AMRAP 13
1 Mile Run or Row
30 Box Jump Overs
Max Rep Alternating DB Snatches 
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3 x 1 Strict Press Week 4 MAX OUT

Score Type:: Total Weight

A) Every 2 Minutes for 10 Minutes
Set 1- 5 Reps @ 75%

Set 2- 3 reps @ 80-85%

Set 3-5- 1 Rep building to todays 1RM 
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12/5/2018 - Performance B

Score Type:: Rounds and Reps

B) AMRAP 13
1 Mile Run
30 Box Jump Overs (24"/20")
Max Rep Snatches (135/95)

If 1 mile takes more than 10 minutes please scale the run to 1000m. 
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Every 3 Minutes for 15 Minutes
Row x 250m
Man Maker x 5
4 Sets
Seated Barbell Press x 8-10 @2011
Rest :20
Banded Pull Apart x 10-12

For Time
50 Jump Rope
25 KB Swings
40 Jump Rope
20 KB Swings
30 Jump Rope
15 KB Swings 

Comments

Sean Marsh

Sean Marsh 1 week ago / Reply

Strict Press Week 4 MAX OUT: 220 lbs
Notes: slow but steady

Tab Maxwell

Tab Maxwell 1 week ago / Reply

12/5/2018 - Performance B: 22 Reps
Notes: 85# power snatch 7:59 run

Tab Maxwell

Tab Maxwell 1 week ago / Reply

Strict Press Week 4 MAX OUT: 100 lbs
Notes: 80, 90, 95, 100, failed 105 twice

Kelli  Sterling

Kelli Sterling 1 week ago / Reply

Strict Press Week 4 MAX OUT: 90 lbs

Amy  Coleman

Amy Coleman 1 week ago / Reply

12/5/2018 - Fitness B: 1 + 50

Amy  Coleman

Amy Coleman 1 week ago / Reply

Strict Press Week 4 MAX OUT: 85 lbs

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