For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
or
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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2 comments:
probodx: 20 min
30 min = 5.05km (3.13 mi)
.4 increases (7.6-10.5)
10 min @ 10.6
shoulder press: 33-38-43-48-53
push press: 53-53-55-58-60
push jerk: 33-38-43-48-53
then jumped to singles to see my max:
63-83 (PR)
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