April 16: Ready……..Go!

Warm Up: 3 Rounds Of…
1. 3 x Body Rows
2. 5 x Push Ups
3. 7 x GHD Sit Ups

Strength: 3 x 8 Super Sets Of…
1. Bench Press (70-75% of Max)
2. DB Rows (40-50#)

Metcon: Triple Tabata Twist
8 Rounds of…. Track Total Reps
1. 20 Seconds Push Press @ 75#, 10 Seconds Rest
2. 20 Seconds Box Jump @ 24″, 10 Seconds Rest
3. 20 Seconds KB Swings @ 1.5 Pood, 10 Seconds Rest

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6 thoughts on “April 16: Ready……..Go!

  1. Maybe leaving all the numbers with the guy that can’t count to 20, Chris, wasn’t such a good idea after all. :o)

  2. Alright the moment you all have been waiting for. The numbers from today’s games.

    Drum Roll please……..

    Team “Just Surviving”
    These are the guys that just simply wanted to make it through. They had nothing to prove but just wanted to make a good showing!

    Push Press
    Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Rd 6 Rd 7 Rd 8 SUM AVG
    Dave 17 15 16 16 15 15 15 13 122 15.2
    Chris 17 11 10 10 10 8 7 10 83 10.3
    Justin 12 12 10 7 6 6 7 8 68 8.5

    KB Swings
    Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Rd 6 Rd 7 Rd 8 SUM AVG
    Dave 10 10 11 11 9 11 11 10 83 10.375
    Chris 9 9 9 8 8 6 7 9 65 8.125
    Justin 10 8 9 5 8 6 5 7 58 7.25

    Box Jumps
    Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Rd 6 Rd 7 Rd 8 SUM AVG
    Dave 10 10 8 8 8 8 8 7 67 8.375
    Chris 6 5 5 5 5 5 5 5 41 5.125
    Justin 9 8 8 5 6 5 4 5 50 6.25

    Team “Over Achievers”
    This group went above and beyond just to prove a point that they are to be feared when it comes to endurance! Not only did they perform well on a 1 Round Warmup Round that was not recorded, but also demanded a 9th Round!

    Way to go “Over Achievers” !

    Push Press
    Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Rd 6 Rd 7 Rd 8 Rd 9 SUM AVG
    Rhino 15 13 11 11 9 9 10 7 7 92 10.2
    Steve 17 13 13 9 12 12 9 9 10 104 11.6
    Blong 15 15 14 13 13 11 11 11 13 116 12.9

    KB Swings
    Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Rd 6 Rd 7 Rd 8 Rd 9 SUM AVG
    Rhino 9 10 10 9 8 9 8 5 9 77 8.6
    Steve 10 10 10 10 10 9 7 10 11 87 9.7
    Blong 10 9 9 9 9 9 8 7 6 76 8.4

    Box Jumps
    Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Rd 6 Rd 7 Rd 8 Rd 9 SUM AVG
    Rhino 8 8 8 7 7 7 6 10 7 68 7.6
    Steve 6 6 6 5 4 5 5 5 4 46 5.1
    Blong 6 6 6 5 5 5 4 4 3 44 4.9

    Going Solo

    Push Press
    Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Rd 6 Rd 7 Rd 8 SUM AVG
    Drew 14 10 9 9 9 8 8 8 75 9.375

    KB Swings
    Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Rd 6 Rd 7 Rd 8 SUM AVG
    Drew 9 9 9 9 9 9 9 9 72 9

    Box Jumps
    Rd 1 Rd 2 Rd 3 Rd 4 Rd 5 Rd 6 Rd 7 Rd 8 SUM AVG
    Drew 7 6 6 6 6 6 6 6 49 6.125

  3. Not that it makes too too much difference but my first push press was 17, oh i see now, Blonger had 17 box jumps on his first round. think you might have gotten those two numbers bass ackwards…… and maybe even Rhinos and Blongers box jumps and KB swings…..

  4. Tabata Total Reps for 8 Rounds….
    David – 272
    Dave – 214
    Ryan – 214
    Steve – 212
    Drew – 196
    Chris – 189
    Justin – 176

    Push Press:
    David – 122
    Dave – 103
    Steve – 94
    Ryan – 85
    Chris – 83
    Drew – 75
    Justin – 68

    Box Jump:
    David – 67
    Ryan – 61
    Justin – 50
    Drew – 49
    Steve – 42
    Dave – 41
    Chris – 41

    Kettle Bell Swing:
    David – 83
    Steve – 76
    Drew – 72
    Dave – 70
    Ryan – 68
    Chris – 65
    Justin – 58

    Thanks for tracking and posting Chris. Great effort by all, way to go.

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