Optimum Fitness
Warm- Up:
400m Run at Conversation Pace
Work on Kip
Black Group:
A. Bench Press 5-3-3-3-3
B. Push Press 3-3-2-2
+
1000m row for time
rest 8 min
1000m row for time
Orange Group:
A. Press 5-5-5-3-3
B. Bench Press 5-5-5-3
+
5 Rounds for time of:
10 Push-Ups
15 Sit-Ups
20 Double Unders
Basketball
A. Bench 1-1-1-1-1-1-1
B. 2 sets of AMRAP Bench at 70% of new max
rest 2 mins between sets 1 and 2
+
For Time:
30 Wall Ball (20#/10#)
10 Box Jumps (Mid Thigh Height; Must Stand Up on Top of Box Fully)
400m Run (Out and Back)
20 Wall Ball
20 Box Jumps
400m Run
10 Wall Ball
30 Box Jumps
54 comments:
Eloisa Martinez
5 rounds for time - 5:00 ishh i think
5-5-5-3-3 push press+press
Not that hard, fun for the most part
Isabel Chadwick
Orange Group
5 rounds for time - ~12:00 mins
Press 5-5-5-5-5
Bemch 5-5-5-3-3
Bryan Rose
Black
bench
push press
1st 1000 meter row: 4:23
2nd 1000 meter row: 4:54
Tyler Shellooe
Black group
155 bench
105 push press
1 1000m : 4:50
2 1000m: 4:30
robert berry
orange group
bench
metcon 4:50
Jose Lopez
Orange group
push press 65
bench press 65 95 105
B1: 10:07
Edward-Roger Zarkoff
Orange Group
B1: 10:13
Sam Cokes
140, 140, 135, 135, 135
60, 65, 70, 70, 70
rowing sick
felt finee
sarah hornsey
orange group
a. 45. 45 . 45 . 45 . 45
b. 35 35 35 35 35
c. complete aout 10 mins
felt fine
Adam Alzaii
O
a)165 175 195 195
b.)idk
5:30
felt heartburn
Arsanee Narksang
Orange Group
A. 65.65.65.65.65
B. 35.35.35.35
Time 4:30
Felt Good
morgan Ellis
black
A. 135 145 160 165 180
b 115 120 125 135
+ 3:43
3:46
Sam Compton Leslie
orange school-
A. 45 50 50 65 65
B. 45 55 85 50 50
8:15 for 5 rounds
getting easier!
Kale Puklus
Black Group
A. 135 145 160 165 180
B. 135
+
3:44, 4:03
Antonio bravo
Black group
A. 135 145 160 165 180
B. 135
4;03
4;06
felt good
Evan Kitzmiller
Orange Group
95 95 85 80
65 65 65 65
8:45
sucked
Katie Pouliot
Orange
A. 35 lbs
B.
12 minutes
feel fantastic, did all but 5 push-ups without going on knees
Cillian Variot
Bench: 25-30-35-35-35
Lift: 45-55-55-55-55
Row: 1000 M in 4:07, and 4:02
Nice work out, rows kill me
Blake Parrish
A: 135 145 145 155 155
B:100
Row:
1: 3:49
2:3 51
evan wilcox
bp:35/40/45/45/50
pp:15/20/25/35
rows
3:24
3:32
rows got me
Duke McNeil Black
A.Bench 135/145/150/155/165
B.Push press 105/125/135/140
1000m Row 3:52
Secend 1000m Row 3:44
The Rows killed that was a great work out
Story Caplain
bench 135/205/225/235/245
Pull ups 16,8,5,4
1000m row 3:57
2nd 1000m row 3:59
Bench 55-65-75-80-85-90-95
AMRAP weight 70 8-10
9:06
bench 55-65-70-75-80-85-90
amrap weight 65 10-9
9:58
bench 55-65-70-75-80-85-90
AMRAP 65 9-7
11:20
55 65 75 80 80 85 95
AMRAP: 7, 8
10:18
50-55-60-65-70-75-80
amrap 5, 3
10:17
Eric LaBouve
Black Group
Bench- 35 40 45 45-1 40
P.Press- 15 20 25 35
Row. 4:07, 4:08
The Rows were really hard
50-55-60-65-70-70-70
amrap 55 3 3
10:10
55-65-75-85-95-105-115
#80 16 12
10:15
Clarissa Clemm
45-47 1/2-50-52 1/2- 55-55-55
am rap 47 1/2: 4, 7
11:00
A. 135-145-155-165-175-185-185
B. 8 & 6 of 135
10:22
135-145-155-155-165-165-165
7&5 of 135
7:59
A. 135-145-155-165-155-145-145
B. 15, 12 at 115
7:41
A. 55-65-75-85-95-105-110
B. 75 10-8
12:04
A. 135-145-155-165-155-145-145
B. 11, and 13 at 125
C. 9:01
a 115 120 125 130 135
b. 8 and 10 at 125
c. 8:48
A: 95-115-115-125-135
B: 6-6 at 95
C: 8:19
55 65 75 80 80 85 95
AMRAP: 5 and 7 at 75
9:03
at toga getting letter of rec
-John Lee
A: 95-110-115-125-130
B: 6 and 6 at 95
C: 9:21
a. 15-20-20-20-20-20-20
b. 20 and 16 at 45
c. 12:30
55-65-70-75-75-80-85
AMRAP 64-- 8 and 6
8:37
A - 135 145 155 165 165 175 185
B - 135 - 8 6
8:36
A-55 65 75 85 95 100 105
B- 65lb and 14 15
C- 1148
A - 135, 135, 145, 145, 155, 160, 160
B - 135 7, 6
C - 8:33
95-95-105-105-110-105-105
8,4
13:39
105-110-115-115-120
8:56
185
7:32
10:06
55 65 75 80 80 85 95
AMRAP: 5 and 7 at 75
9:59
135 135 145 135 135 135 145
7:31
135-135-115-115-120-115-115
9:13
Alex Pelkey
Black Group
A: 155 160 185 190 205
B: 105 110 135 135
+
3:45
3:47
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