201104

WEDNESDAY SHIFT 11/04/2020
AMRAP 15 Min
(As Many Rounds and Reps As Possible in 15 Min)

10 Overhead Press
10 Goblet Squat
10 DB/KB Hop Overs

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Scaled: 50 lb. single dumbbell press/goblet squat
Total: 10 rounds

SOGO | WEEK 45 | 11/01/2020
Part 1 - Back and Bis!
4 Rounds NOT FOR TIME
Max Set of Strict Pull Ups
As soon as you drop off
10 Barbell or Dumbbell Bent Over Rows
Rest as needed between sets

95 lb. Barbell Bent Over Rows
Strict Pull-Ups: 9+7+7+6 = 29 Total

Part 2 - Chest and Tris
4 Rounds NOT FOR TIME
Max Dumbbell or Barbell Bench
straight into
Max Set Regular Push Ups

115 lb. Bench Press
12+12+10+7+9+7+9+7 = 73 Total

Warm-up 10 minute row: 2314m, 2:09.6/500m