Workout: Monday 03/16/2015

Level 1

25 Min Time Cap

*Must be completed in order

1 Mile Run

100 Thrusters 45/35#

100 Sit Ups

Post time.

Extra Credit

E2MOM for 10 Min

5 Back Squats (add weight each set, AHAP)

 

Level 2

20 Min Time Cap

21-15-9

Strict HSPU

Squat Cleans 135/95#

Post time.

Extra Credit

EMOM for 10 Min

1 x 60′ Low Sled Push 90/70#

 

 

Barbell Club

Snatch: 5×1 @ 73% OTM, 5×1 @ 78% OTM, 5×1 @ 83%  OTM

(If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest)

Snatch Pull: 3 @ 85%, 2 x 3 @ 90%

Back Squat (5 sec eccentric on rep 1): 5 @ 70%, 2 x 5 @ 75%

Post loads.

7 comments

  • Paul 16 Mar ’15

    5:15
    L1
    Shiloh 17:55 Rx EC
    Barbara 20:57 Rx EC
    Erika 21:51 Rx EC
    Cathy 23:09 Rx EC
    Vince 21:55 Rx EC
    Jennifer 23:33 Rx
    Brian M. 22:21 Rx
    Rob 21:53 Rx EC
    Monica 16:35 Rx
    Carrie M. 22:51 Rx EC
    JoJo 16:25 Rx EC
    Paul 20:22 Rx
    L2
    Anthony 16:55 Rx EC
    Terry 14:28 Rx EC

    Reply
  • Paul 16 Mar ’15

    8:00
    L1
    Michael 21:50 Rx EC
    Clara 65 sit ups
    Alen 75 sit ups
    Susan N. 24:40 Rx EC
    Alex D. 16:10 Rx

    Reply
  • Teshina DeBoer 16 Mar ’15

    9am
    L1
    Tina 20:13Rx EC
    Eric Mc. 20:12Rx EC
    Amanda 17:22 1/2
    Scott 22:05Rx
    Felica 22:23Rx
    Josh 19:59Rx
    Tiffany 20:15Rx

    Reply
  • Tyler Rodems 16 Mar ’15

    12pm
    L1
    Aileen 23:00 Rx
    Ashley 23:30 BS
    Jeff J. 23:53 Rx
    Carrie J. 19:47 Rx
    Brian B. 24:19 Rx
    Cami 21:00 EC
    Brian T. 20:59 Rx
    Christina 24:04 Rx
    Court 19:55 Rx

    Reply
  • Teshina DeBoer 16 Mar ’15

    4pm
    L1
    Summer 62 S/U
    Marlette 24:08Rx
    Nicole 24:06Rx
    Alfredo 23:16Rx
    Warren 60 S/U EC
    Dylan 21:16Rx
    Pat 22:06Rx EC
    Sara 82 THR
    Scott 17:56 1/2 EC
    Diana 22:40Rx
    L2
    Brad B. 16:28
    Jake 12:36Rx
    Heather R. 76 reps
    Jimmy 19:11Rx

    Reply
  • Teshina DeBoer 16 Mar ’15

    5pm
    L1
    Marissa 23:04Rx
    Perry 21:00Rx
    Chris F. 20:11Rx EC
    Toni 100THR
    Rachel 11 S/U EC
    Chris L. 24:12Rx EC
    Julia 20:47Rx EC
    Newman 14:45Rx all unbroken!
    Ed A. 19:32Rx
    Milly 18:38Rx EC
    Steve-O 23:06 mod
    Dustin 18:24Rx
    L2
    Chris B. 16:58Rx
    Susan 68 reps
    Jean 75 reps
    BBC Kelley 78/83/88/108/93/98/143/153#

    Reply
  • Teshina DeBoer 16 Mar ’15

    6pm
    L1
    Yaseman 22:59
    Riva 21:49 Rx EC
    Carolyn 18:55 Rx EC
    Nick 24:22 Rx EC
    Mark 35 S/U’s
    Tim 48 S/U’s
    Ruby 20:16 Rx EC
    Maddie 18:47 Rx
    Sloane 16:25 Rx
    L2
    Brent 80
    Milly 56
    Carlyn 81

    Reply

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