Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
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2 comments:
Box jumps done to 24" otherwise as rx'd.
score 35
Wallball
11 11 12 11
11 11 11 12
SDHP
10 10 9 6
6 6 6 6
Box Jump
7 7 7 7
7 7 7 7
Push Press
7 7 7 7
7 7 6 6
row
5 5 5 5
5 5 5 5
@Planet
super super intense = excellent!
T's = 45 bar
14,14,8,8,4,4,4,3
uprights = 65lbs
10,10,8,5,8,5,5,8
box = jumping rope motion
30,40,48,46,51,55,48,60
push-press = 65lbs
16,8,4,5,6,6,3,6
run (sub for row)
8x.25 miles,@8.3speed w/30sec rests
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