Heather & Jeremy visiting CF San Francisco!
Strength/Skill Development
A1. DB push-press 3-5 reps x 5 sets.
A2. Bent arm hang: Accumulate 40-50% of max x 4 sets.
B. Barbell row @ 21×2; 10-12 x 2. Rest 90s.
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
Complete 5 rounds of:
6 Hand release push-ups
12 Slammers
18 Box step ups (9/leg alternating legs. Use load from today’s best DB PP NTE 20/16″ box)
for time.
Post best DB PP, overall time.
Name Time Box DB# DBPP# BBRow#
Tina 10:49 12 35 35 65×5
Ward 11:15 16 40 50 75×10
Denise 11:31 16 25 – -
John 12:55 20 40×2/35x3rds 50 75×10
MenneM 13:21 16 45 50 65×8
Frank 12:02 20 35 50 65
Jacob 7:54 20 20 45 75×12
Tom 9:54 20 35 50 65×10
Kirk 10:22 20 20 50 75×10
Diane 10:20 16 10 25 45×10
Hans 10:36 20 25 40 75×4
Bryan 10:58 20 25 40 75×10
Allan 12:26 10 35 40 75×10
Joel 9:58 19 40 55 105×12
Callahan 7:51 16 15 25 50×12
KK 7:34 16 20 50 75×10
Brad R 9:27 20 25 35 75×10
MCK 9:07 16 20 30 45×12
Jess T 9:00 16 20 (5-10-18..oops!) 30 45×5
Gail 8:19 16 12 SpSq 25
Beth 9:11 16 25 35 55×10
Brandon 8:23 20 25 50 65×10