Push Press 5×3
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*Build to a heavy triple
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Level 2/Official HQ Scaled:
♀ 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups
♂ 65 lb, 95 lb (29, 43 kg); jumping chest-to-bar, chin-over-bar pull-ups
Level 1:
♀ 15 lb/35 lb Thrusters, Ring Rows>Jumpingn Pull-ups
♂ 45/65 lb Thrusters, Ring Rows>Jumping Pull-ups
Level 2: 95/65
Level 1: 45/35, 50′ Bear Crawl
Scaling Options: Elevated burpees, couch (box) air squats, elevated mountain climbers. Cut back rounds or reps as needed. Aiming for this to be pretty much a continuous pace until the final round. Send it in that final round or two!
BBQ tomorrow night to close out the open. Even if you’re not participating, all are welcome! Workout 4-6pm. We’ll aim to get food going around 5:30. Please bring a side/salad/dessert.
https://docs.google.com/spreadsheets/d/1pMqWrQg7nobvb8Jqh0RIzRgweKsMoa9hFaxvN_mBAGU/edit?usp=sharing
Level 2: 45s Double Under Practice, 14/10,
Level 1: Box Burpees, Single Unders OR 20 Plate Speed Steps, 10/6
VI: Calorie Row, Burpees, Single Unders, Air/Rig Squats
Seated: Minute 1: Minutes 1&2: Box Burpees, Minute 3: Cal Ski, Minute 4: Wall Balls
Level 2: Jumping Pull-ups>Chin-Over-Bar Pull-ups>Chest-to-Bar Pull-ups, (30/20)
Level 1: Ring Rows>Jumping Pull-ups>Banded Strict Pull-ups, (25/15) – KBS to eye level
Visually Impaired: Banded Pull-Downs>Ring Rows>Banded Pull-Downs, single-arm KBS, Rig squats for lunges & gob squats
Seated: 5 each round: Ring Rows>Pull-ups>Ring Rows, 10 Push-ups, 1 In & Out Transfer, 10 Russian Twists
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
Level 2/HQ Scaled: (Ages 16-54)
♀ 95 lb (43 kg), single-unders
♂ 135 lb (61 kg), single-unders
*30-45s of DU practice each round instead of single unders is okay too
Level 1/HQ Foundations:
30 strokes on the rower
10 deadlifts
50 single-unders or jumping jacks, OR 25 plate speed steps
♀ 55 lb (25 kg)*
♂ 75 lb (34 kg)*
Seated:
200-meter Ski, 5 Barbell Cleans, 4 Box Burpees