Saturday birthday workout

Here is Jason's workout for Saturday in honor of my birthday. Over head squats ??? grrrrrrr!!!!!

Work out starts at 10 am, followed by lunch at the Boathouse Restaurant on Kits Beach. 1305 Arbutus Street (off Cornwall) the old Watermark restaurant.
patio on Kits beach (the old Watermark). Followed by Paddle boarding at Jehrico Sailing club at 4 pm. Then who knows?????

Hope you can all make it.

PART A - AMRAP Overhead Squats @ 65 / 135 scale as needed. One effort. Score is total reps divided by 2. Round down exp. 15 reps = 7pts

Rest 3 mins

PART B - AMRAP Bench Press @ 65 / 135 scale as needed. One effort. Score is total reps divided by 3. Round down exp. 23 reps = 7pts

Rest 3 mins

PART C - Wall ball ladder 12/20. Starting at 5 reps in the 1st minute, 6 reps in the 2nd minute so on and so forth. Score is highest minute achieved.

Total score will be Part A + Part B + Part C.

Comments

0 #6 Erin J. 2010-07-25 14:30

A) 41 OH squats = 20 points
B) 30 bench press = 15 points
C) 13 rounds wall ball =13 points

Total: 48 points! Boo ya!

Thanks Jason for the fun wod!

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0 #5 Mitch 2010-07-24 11:21

A) @ 115= 9 reps, 4 points ( Eager to try this again, want to go faster on the way down )

B) Rx'd 16 reps = 5 points

C) Wall Ball , 22 rounds/points

Great WOD!

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0 #4 Jason 2010-07-24 11:02

Part A - 22 reps @ 135 OHS = 11pts

Part B - 33 reps @ 135 Bench = 11pts

Part C - Wall Ball Ladder starting at 5 reps = 17mins = 17pts

39pts

Some impressive work folks! Thanks for coming out!

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0 #3 Jaime Drake 2010-07-23 21:33

Looks like a good wod, complete with mathematics!

Hope to see y'all at 10 unless I get called into work!

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0 #2 Popeye 2010-07-23 14:20

Lmao, secret closed door workouts, awesome.
I think you will be surprised. Surprised at the lack of shoulder flexibility when doing Overhead squats. I might as well start warming up for tomorrow now