Friday, 28 April 2023

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

6 Responses
  1. Anniee

    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

  2. White Ape

    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.