With a continuously running clock, establish a one-rep max shoulder-to-overhead in nine minutes.

then, five rounds for time:
5x dumbbell push press with 45/30-lb. dumbbells
10x dumbbell lunge (alternating, total)
15x dumbbell step-up with 45/30-lb. dumbbell, 24/20″ platform

4 Responses

  1. Amazing work today, guys! Great PR’s all over the place in the shoulder-to-overhead. I’m really proud of all of you!


  2. –Scores–
    Jon H.: 225*-lbs. FS, 4 rounds (35-lb. kbs; sub: front squat)
    Ralph A.: 195-lbs. PJ, 4 rounds (35-lb. dbs)
    Alex M.: 200*-lbs. SJ, 9:26
    Borja G.: 195*-lbs. SJ, 4 rounds +… 14x step-up
    Chap G.: 200*-lbs. PJ, 4 rounds +… 15x step-up (35-lb. dbs)
    Larry B.: 175*-lbs. PJ, 3 rounds +… 5x step-up (40-lb. dbs)
    Matthew W.: 210*-lbs. SJ, 9:51
    James C.: 170*-lbs. PJ, 4 rounds +… 13x step-up
    Matt H.: 170*-lbs. SJ, 9:10 (30-lb. dbs)
    Robert W.: 160*-lbs. FS, 9:26 (30-lb. dbs, 20″; sub: front squat)
    Ted K.: 130*-lbs. PJ, 9:21 (30-lb. dbs, 20″)
    Christine S.: 110*-lbs. SJ, 8:19
    Noreen S.: 90*-lbs. PP, 4 rounds +… 10x step-up (20-lb. dbs)
    Emily N.: 70-lbs. PP, 4 rounds + 10x step-up (20-lb. dbs)
    Sidra C.: 180*-lbs. SJ, 9:36
    Mark L.: 165*-lbs. FS, 9:15 (35-lb. kbs, 20″; sub: front squat)
    Jason C.: 150*-lbs. PJ, 4 rounds +… 5x push press (40-lb. dbs)
    Shawn C.: 150*-lbs. SJ, 4 rounds +… 5x step-up (40-lb. dbs)
    Peter H.: 135*-lbs. PP, 9:00 (30-lb. dbs)
    Mike P.: 120*-lbs. PJ, 7:08 (30-lb. dbs)
    Nick C.: 130*-lbs. PJ, 9:40 (25-lb. dbs, 20″)
    Julie G.: 85*-lbs. SJ, 8:45 (25-lb. dbs)
    Bill G.: 215*-lbs. SJ, 4 rounds + 7x step-up
    Rob K.: 195*-lbs. SJ, 4 rounds +… 3x lunge
    Josh M.: 180*-lbs. SJ, 4 rounds
    David O.: 170*-lbs. PP, 8:45 (35-lb. dbs)
    Cristian D.: 155*-lbs. SJ, 4 rounds + 6x step-up (35-lb. dbs)
    Glenn C.: 150*-lbs. PJ, 8:56 (35-lb. kbs; sub: weighted sit-up)
    Matthew C.: 205*-lbs. SJ, 3 rounds +… 14x step-up
    Joe K.: 155*-lbs. SJ, 4 rounds +… 10x step-up (35-lb. dbs)
    Steve M.: 165*-lbs. SJ, 9:52 (40-lb. dbs)
    Ivy F.: 140*-lbs. SJ, 9:19
    David S.: 180*-lbs. SJ, 9:29
    Johnny A.: 165*-lbs. PJ, 4 rounds +… 10x lunge (35-lb. dbs)
    Yoshi S.: 200*-lbs. SJ, 9:45 (35-lb. dbs)
    Keena S.: 115*-lbs. SJ, 4 rounds +… 7x step-up (25-lb. dbs)
    Kyle H.: 140*-lbs. PP, 8:22 (30-lb. dbs)
    Dave R.: 9:45 (70-lb. db.; sub: single-arm split jerk, 5 x 7, single-arm push press)
    Lisa C.: 7:59 (45-lb. db; sub: single-arm push jerk, 5 x 7, single-arm push press)
    Jared K.: 160-lbs. PJ, 8:24 (30-lb. dbs)
    Carolyn K.: 80-lbs. PJ, 4 rounds +… 13x step-up (20-lb. dbs, 15-lb. db)
    Drew P.: 225*-lbs. SJ, 9:06
    Brian T.: 205*-lbs. SJ, 4 rounds +… 9x lunge
    Jim C.: 185*-lbs. PJ, 8:50
    James H.: 180*-lbs. SJ, 4 rounds +… 3x step-up (40-lb. dbs)
    Bill M.: 125*-lbs. PP, 4 rounds +… 1x lunge (30-lb. dbs, 25-lb. dbs, 20″)
    Jen M.: 110*-lbs. PP, 4 rounds +… 3x step-up
    Chris C.: 300*-lbs., FS, 4 rounds +… 2x step-up (sub: single-arm push press)
    Sean F.: 145-lbs., SJ, 4 rounds +… 2x step-up (40-lb. dbs)
    Kit H.: 205*-lbs., PJ, 9:27 (35-lb. dbs)
    Spencer S.: 155*-lbs., SJ, 9:18 (35-lb. dbs)
    John P.: 165*-lbs., SJ, 8:02 (40-lb. dbs)
    Brett B.: 115*-lbs., PJ, 9:25 (30-lb. dbs)
    Mike O.: 105*-lbs., PP, 5:20 (25-lb. dbs, 20″; sub: push press; 3-3-3; 3 rounds)
    Gideon B.: 95*-lbs., PP, 5:12 (25-lb. dbs, 20″; sub: push press; 3-3-3; 3 rounds)
    Diane N.: 115*-lbs., FS, 9:11 (20-lb. dbs; sub: single-arm push press)
    Katherine S.: 70*-lbs., PJ, 9:39 (20-lb. dbs)
    Candida M.: 72*-lbs., PJ, 7:01 (20-lb. dbs)
    Alissa G.: 145*-lbs., SJ, 7:48
    Leota T.: 120*-lbs., SJ, 4 rounds +… 4x step-up
    Kaisa A.: 85*-lbs., SJ, 8:50 (20-lb. dbs)
    Krishnan S.: 125*-lbs., SJ, 9:52 (30-lb. dbs)
    Jeremy M.: 140*-lbs., PJ, 4 rounds + 1x push press (35-lb. dbs)
    Arvin G.: 115*-lbs., PJ, 8:07 (25-lb. dbs, 20″)
    Rocio Q.: 45-lbs., PP, 9:26 (15-lb. dbs; sub: push press; 3-3-3)
    Jeremy N.: 265*-lbs., SJ, 3 rounds +… 12x step-up
    Wayne C.: 190-lbs., FS, 3 rounds +… 2x step-up (35-lb. kbs; sub: single-arm push press)
    Mark Co.: 185*-lbs., PJ, 4 rounds +… 12x step-up
    Erez Y.: 190*-lbs., SJ, 3 rounds +… 1x lunge
    Ricky B.: 180*-lbs., SJ, 4 rounds (35-lb. dbs, 20″)
    Tamra F.: 150*-lbs., 4 rounds +… 11x step-up (35-lb. dbs)

    1. Notes for today:
      –10-minute time limit for part two
      –DNF scored by time to completion or as many repetitions as possible in 10 minutes

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