Happy Birthday Sojourn!
Strength/Skill Development
A. Hang power snatch: 12 minutes to build to a double
B. Complete 2 sets of:
B1. BTNP @ 3111; 8-10 x 2. (Emphasis on posture over load.)
B2. Ring row @ 10×1; 10-15 x 2.
Rest 60s
Or if you were not in class yet this wk:
Strength Testing
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
AMRAP in 10 minutes of:
200m run
10 wall balls
5 burpee box jumps (NTE 24/20″)
Post best HPS, total rounds with box height.
Name HPS Rds+Reps
Ozzie 105 4+125m
Some Results(aka Sojo) 95 4+200m+14
Ward 115 4+125m
John 125 4+125m
Dan F 115 4+200m+1
John 85 4+50m
Carly 70 4+50m
Evan 115 4+200m+14
Eva 75 4
Ginna 52 4+200m+14
Rustan 52 5+50
R.S. 135 4+200m+7
Peter 115 4+100m
Phil B – 4+200m
Name PU Dips SS Rds+Reps
Mark 8 13 30 4
Shilpa 7 4 20 5+14 (jumprope+burpees)
Seth 8 14 30 3+200m+5
Kirk 4 6 20 4
Hans 5 7 20 4+50
Phil K 8 8 30 4
Jesse 11 17 35 4+200m+1
Sojourn, you look great for, what did you tell me?, 54!? I’d have never guessed you were older than me…..Happy Birthday!!
Kim H 60 4+125m
Beth 80 4+200m+5
Shannon 115 4+200m+11
Brookie 90 3+175m
Jess T 70 3+200m
Anthony 12PU 12Dips 45#SpSq
Happy Birthday Sojourn! I’m pretty sure it only needed to be 35 burpees!