Optimum Fitness
Skill/Warm-Up:
3 Rounds of
10 Kipping Pull-Ups
10 OHS w/PVC
10 Walking Lunges
Orange Group:
A. Bench Press 8-6-6-4-4 rest 3 min
B. 500m Row @90% x3 rest 8 min
Black Group:
A. Thrusters 8-6-6-4-4 rest 3 min
B. AMRAP DU's in 5 min
C. AMRAP Box Jumps in 3 min
Basketball
A. 5-Dot x2 (AFAP)
+
5 Rounds Each For Time
15 Heavy KBS (70#/55#/35#)
15 Tall Box Jumps (Boys 36"/Girls 24"-30")*
1st Gate Sprint
Rest 5-7 min between rounds
*Each bumper plate is 4"
*Box Jumps today are explode up and step down fast
42 comments:
Story Caplain
Black Group
20 lunges 5 sets
26 DU's 5min
3min box jump completed
ash soliman
orange group
65-75-85-95-115
average was
1:44,1:45,1:32
duke
A. 105/115/125/125/135
B. 210
C.84
Edward-Roger Zarkoff
Orange Group
A. 65-75-75-75-75
B. 2:10,2:07,1:59
Eric Labouve
Black group
A.85,85,85,95,95
B.38 DU
C.62 BJ
Sarah Hornsey
Orange Group
A. 25-35-35-40-40
B. 2:30, 2:37, 2:36
McKenna Everett
Orange Group
A. 25, 35, 35, 40, 45
B. 2:08, 2:13, 2:09
214-223-224-242-236 hahaha I got side-track-ed on the 4 round
1:42-1:36-2:00-1:47-1:38
2:00 2:01 1:58 1:48 1:32
1:49, 1:44, 1:46, 1:49, 1:52
Arsanee Narksang
Orange Group
A.65-65-75-75-100
B.Couldn't row so did 60 sit ups
morgan Ellis
black group
A: 85 95 105 110 110
+ DU-106
BJ-63 on tall box
I hate those thrusters
Robert berry
orange group
bench
500m rows
completed
1:35-1:36-1:38-1:40-1:35
2:18, 2:13, 2:14, 2:16, 1:58
1:40 1:41 1:56 1:50 1:36
2:00 2:01 2:02 2:12 2:00
2:15, 1:50, 1:50, 1:48, 2:01
2:36-2:52-3:21-3:49-4:18
2:14-1:46-2:16-2:29-2:46
Clarissa Clemm
2:26-2:18-2:29-2:17-2:13
2:11, 2:02, 2:01, 1:57, 2:02
1:48, 1:52, 1:43, 1:42, 1:34
2:03, 1:44, 1:46, 1:59, 2:02
2:21, 2:11, 2:07, 2:02, 2:01
2:08 2:03 1:56 1:43 1:32
2:19, 1:58, 1:48, 1:47, 1:35
2:15, 2:16, 2:12, 2:10, 2:02
2:42, 2:38, 2:34, 2:35, 2:32
2:24 2:18 2:21 2:14 2:16
2:06, 2:09, 2:19, 2:20, 2:23
2:00 2:06 2:15 2:30 2:224
138 132 116 136 151
Clay jubran
2:12-2:08-2:12-2:24-1:57
Brytni cook
2:09 2:03 2:03 2:09 2:14
2:26 2:12 2:16 2:19 2:17
2:43 2:16 2:18 2:20 2:19
2:17 2:22 2:15 2:29 2:16
Sam Compton Leslie
Orange Group
45 55 55 75 75 on bench press
2:14, 2:20, 2:17 on row machine 3 sets of 500m
Intense stuff yo.
Alex Pelkey
Black Group
95-95-100-110-135
+
130 DU's in 5 min
58 box jumps in 3 min
Benjamin Cox
Black group
Finished squat balls and set ups...
1:17, 1:16, 1:25, 1:35, 2:08
Nuff said
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