Join us this Saturday, 29 April, for a FREE class at 0900!
No fitness experience needed.
Conditioning:
15/12 Calories rowed
10 GHD Sit-ups
10 Burpee pull-ups
10 Handstand pushups
15/12 Calories biked
3 Rounds for time
(15:00 cap)
Strength:
Overhead squat
8 @ 25% 1-Rm
6 @ 35%
5 @ 45%
4 @ 55%
3 @ 65%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 85%
1 @ 85%
1 @ 85%
For quality
Post results and experiences to comments
15:36
70+ mods
OHS. Still need work on range of motion but getting better.
14:10 Rx
OHS build up to 4 singles at 143#. No belt.
14:47
Sub 15 “bench” GHD’s
HSPU’s:
Rd1-UB
Rd2-5/5
Rd3-3/7
15:23
made it to round 3- 9 reps into Burpees
w/ 24” box on toes- few reps went to knees on round #3
OHS 68#
– need to focus on keeping knees out
– relax grip on bar
15:31 cap mod – hspu were not there today.
15:25 cap
17:18 actual finish
Shoulder was feeling pretty good. Did Rx burpee plu’s!!
Did 24″ toes on box HSPU. Doing those strict was rough!!
Definitely went out to hot…imagine that!! LOL My cardio push is nowhere close to what it was pre-surgery, so I am trying to learn new paces, which is proving to be hard to do!!!!!
Did OHS for the first time since before shoulder surgery! Worked up to 115# for 3. Felt good in the squat, but shoulder was tight and weak in the behind the neck position.