Cool little sequence of Johnny knocking out some ball slams! Check that super solid bottom position, that's where it really matters!
Split the class into teams of four or five. Each member of each team needs to accumulate 6 points in each of the following five movements: Push press (45/75), ball slams (20/30), push ups, KBSs, and sit ups. A running clock will be set to alarm every 20 seconds. The participants can gain either 1, 2, or 5 points depending on the number of reps, listed below, completed in any 20 second work period: Push press (1 pt. 8 reps, 2 pts. 14 reps, 5 pts. 21 reps), ball slams (1 pt. 8 reps, 2 pts. 12 reps, 5 pts. 16 reps), push ups (1 pt. 6 reps, 2 pts. 12 reps, 5 pts. 20 reps), KBSs (1 pt. 6 reps, 2 pts. 9 reps, 5 pts. 13 reps), And sit-ups (1 pt. 6 reps, 2 pts. 12 reps, 5 pts. 17 reps). Additionally, while all of the above is happening, each team will have one rower that they will use to accumulate 300 calories as a team for time. Each person will finish with an individual time and a team row time.
SATURDAY SEPTEMBER 7TH WE ARE HAVING A BBQ AT THE GYM. THE GYM WILL BE PROVIDING THE MAIN PROTEIN, AND LOTS OF IT, MOST LIKELY TRI-TIP. PLEASE FEEL FREE TO BRING A DISH TO SHARE AND SOMETHING TO DRINK. STARTS AT 1PM, SEE YOU THERE!