Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Beyond the Whiteboard median for Rx’d: 17:00
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The cycle begins again! However, this time you start by bumping your 4RM! Raise the top number on your deadlift and back squat by 10 lbs, and on your shoulder press by 5 lbs. Just watch—you’re getting stronger!
Deadlift 5 – 5 – 5+
65, 75, and 85% of your new 4-rep max
Back squat 5 – 5 – 5+
65, 75, and 85% of your new 4RM
Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your new 4RM
The first set is 5 reps of 65% of your 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. E.g. if your 4RM on the deadlift is 225 lbs (or your 1RM is 250), your sets would be 5 reps at 145, 5 reps at 170, and as many reps as you can knock out at 190. Record weights and reps to comments.
For high score:
Three stations: one partner does 300m farmer’s walk (from east door JAFH around north soccer goal post and back—men: 30-45 lbs in each hand; women 10 lb plate each hand) while second performs movement; when run ends, the partners switch. The three stations (in any order):
– Squat cleans, 85/55 (frosh: 65/35)
– Box jumps, 24”/18”
– Candlestick rolls (if you do pistol rolls instead, each rep counts as 1.5 reps)
Conclude with piggy-back ride, switch partners as needed: Men 300m run in parking lot, women one lap around purple stripe.
Score for each team = total reps completed minus (number of minutes times 2).
17 I did this!