Shoulder Press 5,5,5 Push Press 3,3,3 Push Jerk 1,1,1
Jared & Danial
3x5 135, 145, 155
3x3 165, 185, 205 (Danial did 2+1)
3x1 225, 245, 255 (Danial did last one 265 Split/Jerk)
6:30 out and back. Run at a comfortable pace for 6:30 seconds and try to reach a 1 mile marker. Upon hitting 6:30 turn around and make it back to your starting point. If you do not you must perform a 5 burpee pull up penalty for every 10 second increment you are over. Penalty to be completed at the very end of the workout. Not before our next set.
Jared: Made it 1mile+ (to the fire station) and back within 13:10 Pretty much an equal split
Danial: Did not quite make the mile and was back in 14:10 Slowed down too much.
6 rounds:
2 Pull overs
10 Ring Rows
20 Weighted Sit ups (or GHD) Weighted sit ups to be completed with 10lb med ball never leaving contact with your chin
30 Double Unders
Jared: 10:05
Danial: 17:50 (Double unders/Sit ups were a huge issue)
Zach's Card- AMRAP Bar Muscle Ups
Danial: 3 could not get the technique (spent a lot of time swinging)
Jared: 15 reps, looked like he could have done several more.
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