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Old 4th Ward

Assessment: Max Overhead Strict Press

Friday, May 21

As campers come in, make sure to give them their previous scores or a goal to achieve. After warm up campers will choose one KB to complete as many consecutive strict presses as they can. Campers must fully extend their elbow to an overhead position and come back to a full racked position/thumb to collar bone. Rest and repeat on the other side. We and they will document their weight they used and the number of reps they completed for the left and right side (they may be able to do more reps on one side vs the other) 


The Team Sandwich

Teams of 4

2 team members working, 2 team members resting/counting reps for teammates 

Switch every 10 reps until they reach the amount given below, then they move on to the next exercise. 


1200m run (8 parking lot laps) 

300 squats

150 sit-ups

100 push-ups

80 Burpees

100 Rows (per side)

150 Hip Bridges

300 Goblet Step Back Lunges (total)

1200m run (8 parking lot laps) 


@Home Workout: 

Complete 4 Round (B: 3 Rounds)


80 KB Toe Taps (total)

16 In and Out Squats

14 Sit-Ups

12 Push-Ups

10 Burpees

12 Rows (per side)

14 Hip Bridges

16 Goblet Step Back Lunges (total)

80 Butt Kickers (total)


Friday, May 21
View Calendar:


Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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