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| Count it down - Strict Press - CF | BC MONDAY POST FATHERS DAY!! | |
Count it down - Strict Press - CF
Time
Every 90 Seconds for 12 Mins. (4 Sets)
4-6 Strict Press @ 70-75% of 1RM
6-10 Bent Over Rows (pick load, keep form solid)
21-15-9-6-3-1
Deadlifts
HSPU
A/E: HRPU toes or Knees, Pick Load for. DL Start at 15 Reps
B: Push Ups on Toes or Knees, Pick Load
C: (125/175), HSPU MODS
D: (155/205) AS WRITTEN
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| Hagen | 3:46 Rx | Rx | | Shakotah | 6:12 Rx | Rx | | Matt H | 9:44 Rx | RX | | Alex L | 12:28 Rx | D-For quality 😜 Jk, just slow at HSPU. Swod-6@95# then 10@95# | | Warren | 12:30 Rx | swod-115# 45#Def HSPU | | Ryan H | 5:21 | 175 bar, PU'S, 95 SWOD | | Owen | 5:50 | D 35lbs dl | | Tiger | 6:15 | D 105lbs dl | | Michelle M | 7:09 | 115# PU | | Michele L | 10:36 | 135#, 2 mat hspu, 55# strick press | | Sydney S | 12:18 125# 55#swod | rx | | Amanda K | 12:21 | 135#; HSPU | | Jason Ra | 16:00 | 115# swod, 175 dl, box push ups | | | Results Posted: 13 | | Sharon C | 9:00am...3 2 1 GO! |
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BC MONDAY POST FATHERS DAY!!
Time
With a continuous clock:
Part1-
500m Row
40 Air Squats
30 Ab Mat Sit Ups
20 Push Ups
10 BJ (20/24)
*Record your time in comments*
At 7mins Part2 begins. If finished prior to 7mins, rest, if not, finish and begin P2.
AMRAP in 13mins-
5 Pull Ups
10 Push Press (65/95)
15 Slamballs (15/25)
*At 20mins REST 1min. Record R&R in comments*
At 21mins begin Part3-
1000m Row For Time.
*Record 1000m Row time as SCORE*
A- 1/2 Reps, choose height (P1). Ring Rows and choose weight (P2). 500m Row (P3)
B- As written. Banded Pull Ups. Choose height, weight.
C- As written. Choose height, weight.
D- As written.
| 100% | | | | 0% |
| Warren | 3:59 Rx | 5rds. Strict pull-ups, 50#ball | | Cecily | 4:08, Rx | D RX- 5:09, 8+22 | | Kelly V | 4:11 Rx | RX- 5:29pt 1 / 6+18amrap | | Kevin T | 4:18 Rx | RX 7+5 3:17 2000M BIKE | | Amanda M | 5:08 Rx | 6+8 3:28 row | | Jennifer Wils | 5:35 Rx | RX 5+5, 4:52 row | | Katie T | 4:33 | Rx 6:01 p1, 5+5 banded pullups | | Daniel K | 4:39 | C 6:04 75#bar/25#SB - 5+21 | | Stephanie R | 4:43 | RX-6:10PT1, 5RDS 65#BAR, 18'bOX, pullups w/B | | Susie | 4:45 | Rx, 5+16 / Row 4:15 | | Emylee | 4:48 | RX - 6:40, 6rds, GHD & 20sb | | Lisa Ri | 4;50 | RX 5:45 7rds 45 bar 20 sb 20' box 1500 row | | Colleen G | 4:54 Rx | D-6+10. 20# sb | | Emily H | 4:56 | 4+10 RX | | Janette W | 5:02 | c 6:02 65#pp 25#sb | | Candy | 5:10 | 7:30, 3+5 55# push press | | Jen Sm | 5:32 | 25 SB/55 BAR/Row 4:54 | | Galyn | 6:15 | 25# SB, 2k bike | | Connie | 29:00 | 15bar/10sb | | Denise S | 0:00 | Rx first half - 5:08, 7 + 16, did not get to row | | | Results Posted: 20 | | Sharon C | 9:00am...3 2 1 GO! |
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was Some BS and FRAN on Dec 17,2018 (182 days ago)
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