Strength Testing (final wk)
A. 1 attempt max rep deadhang supinated grip chin ups @ 3010
B. 1 attempt max rep strict bar dips @ 3010
C. Build to a max split squat @ 3010 x 8 reps. Or if unsure if lunge squat is minimum of 30lbs (per hand) x 8 then determine present lunge squat for 8 reps.
WOD
1/2 “Cindy”
AMRAP in 10 minutes of:
5 pull ups
10 push ups
15 squats
Post pullups, dips, SS or LS x load of heaviest DB. (If I hold 20lbs per hand I would report 20 vs 40lbs.)
Nice Job Shanna on your 1st place at the OPTathlon!
Name PUs BarDips SpSq/LSqx? WODScore
Dan F 15 16 – 9+16
Scott 7 12 SpSq35x8 5
Ben 12 11 – -
Ward 12 13 SpSq30x8 8+7
Ozzie 7 12 SpSq35x8 5+19
Sojo 12 23 SpSq40x8 10
John 13 24 SpSq30x8 9
Frank 7 7 SpSq25x8 7+1
Carly 4 6 SpSq30x8 7+3
Angela 3 1 LS30x8 -
John K 14 20 SpSq20x8 8+1
Josh 5 4 SpSq30x8 5+3
Ed 11 6 SpSq45x8 8+16
KD – 2 SpSq12x8 6+25
Eva – 2 SpSq12x8 7+1
Phil B 6 2 SpSq 25×6 7+10
Golder 9 13 SpSq30x2 6+15
Colette 4 1 SpSq30x2 7
Jana – - SpSq12x8 6+1
Peter 11 11 SpSq30x8 7+11
Robb 11 7 40×8 7+9
Tom 9 8 SpSq 35×8 6+5
Kelly 3 2 SpSq20x8 5+28red
MCK 1 1 SpSq20x8 6+5blue
KK 4 5 SpSq12x8 7bluec2b
JH 9 9 SpSq35x8 7+3
Beth 3 3 SpSq20x8 5+10
Mado 7 7 SpSq15x8 7+1
Brookie – - LS30x8 6+16purple
Ginna – - SpSq20x8 8
Sarah McK 3 5 SpSq20x8 5
Jacob 10 15 – 8+3
Jess T – - SpSq15x8 6red
R.S. 6 15 SpSq30x8 9
Brandon 7 9 SpSq25x8 9
Mishele – 1 LS20x8 7+11
Nate 6 8 SpSq20x8 5+12