Weight Ladder Start at 50% max Shoulder Press Every minute increase by 10# (5’s) @ 75% go up by 5# if your max is under 100# go up by 5# (2.5’s) each minute compare to 11/20/18 Recovery: 21-15-9 Floor Wipers Box Jumps
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Annie R U Ok 21-15-9 Reps for Time Row (for Calories) Thruster (65/45 lbs) Power Clean (45/35 lbs) Sumo Deadlift High Pull (65/45 lbs) Burpees Wall Balls (20/14 lbs) Male 12:52 - anonymous Female 16:04 - anonymous compare to 11/27/2017 Recovery: 10-1 Deadlift 1-10 Push Press Descending 10 - 1 Single Leg Box Hops (each side) pick a height that is challenging but safe 20 - 2 Hollow Rock Recovery: 3 Rounds 10 Burpees 10 Box Jumps May 5th
Descending 10 - 1 single leg box hops 20 - 2 Hollow Rock May 6th Annie R U Ok 21-15-9 Reps for Time Row (for Calories) Thruster (65/45 lbs) Power Clean (45/35 lbs) Sumo Deadlift High Pull (65/45 lbs) Burpees Wall Balls (20/14 lbs) May 7th Weight Ladder Start at 50% max Shoulder Press Every minute increase by 10# (5’s) @ 75% go up by 5# if your max is under 100# go up by 5# (2.5’s) each minute compare to 11/20/18 May 8th Woehlke 3 rounds, each for time of: 4 Jerk, 185 lb. 5 Front Squat, 185 lb. 6 Power Clean, 185 lb. 40 Pullups 50 Pushups 60 Situps Rest 3 minutes between rounds. 22:24m Blood 38:24w Tara May 9th Amateur Fight Gone Bad 5 Rounds 1 minute Burpee Box Jump 20” / 18” 1 minute Russian Twist @ 25% Snatch 1 minute Assault Bike calories 1 minute Rest May 10th 21 - 15 - 9 Rope Pull @ max shoulder press After every round do a 400’ single arm farmer carry alternate hands every 100’ May 11th NorthWest Regionals 2010.1 3 Rounds 10 Overhead Squat @ 135 / 95 50 Double Unders Alpine
6 Rounds 45 Seconds Pistol 45 Seconds Tire Flips 3 minute rest Recovery: 2 Rounds 500 Meter Row 25 Sit Ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. "Danny"
Complete as many rounds in 20 minutes as you can of: 24 inch Box Jumps, 30 reps 115 pound Push Press, 20 reps 30 Pullups Men's: 5+3M Tate Women's: 3+58 Anonymous Compare to 10/23/17 Recovery: 20-2 GHD Sit Ups Back Extensions Tabata 8 rounds 20 seconds Double KB Clean @ 20% each 10 seconds rest 20 seconds Dumbbell Snatch @ 1 hand same 10 seconds rest 20 seconds Assault Bike calories 10 seconds rest Recovery: 10-1 Wall Balls Sumo Dead High Pulls The Ghost 6 rounds of: 1 minute of Row 1 minute of Burpees 1 minute of Double Unders 1 minute rest Men's 730 - Brandon H. Women's 384 - Joan M. Compare to 2/15/18 Recovery: 800 Meter Run 20 Burpee Box Jumps Best lecture on a class getting caught cheating |
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