Saturday 7-13-19



OPEN ATHLETE


4 Rounds for time:
20 Shoulder to overhead @ increasing load each round
15 Front squats @ increasing load each round
20 Box jump overs @ 24/20"
*22 min time cap

Male loads: 135/155/175/205
Female loads: 95/105/125/145

Report score to IG.
Report comprehensive results to comments.


SANCTIONAL ATHLETE

AM
4 Rounds for time:
20 Shoulder to overhead @ increasing load each round
15 Front squats @ increasing load each round
20 Box jump overs @ 24/20"
*22 min time cap

Male loads: 135/155/175/205
Female loads: 95/105/125/145

Report score to IG.
Report comprehensive results to comments.

PM
Outdoor stand up paddleboard technique/skill-work 90-120 min


SCALED


4 Rounds for time:
20 Shoulder to overhead @ increasing load each round
15 Front squats @ increasing load each round
20 Box jump overs @ 24/20"
*22 min time cap

Male loads: 135/155/175/205
Female loads: 95/105/125/145

Report score to IG.
Report comprehensive results to comments.


S&C

A1. Strict pull ups; amrap unbroken x5; rest 45 sec
A2. Strict two arm DB press; 8-10x5; rest 45 sec
B1. ring push ups; amrap sets of 2 unbroken in 1 min x5; rest 1 min
B2. Ring rows; amrap unbroken x5; rest 1 min
C. Band face pulls; 20-25x3; rest 1 min
D1. Band tricep push downs single arm; 30 reps x2/side; rest 30 sec bw sides
D2. DB bicep curls; 25 reps x2; rest 2 min
E. Hand over hand rope sled pull; 100 feet x5; rest 1 min
(moderate/heavy load that allows for continuous motion with no breaking on the first set. Try to maintain speed of completion on short rest interval while keeping load the same.)
+
Bike 15-20 min easy cool down