Workout: Wednesday 03/18/2015

Level 1

25 Min Time Cap

400M Run

30 SDL-HP 75/55#

30 Push Jerks

400M Run

20 SDL-HP

20 Push Jerks

400M Run

10 SDL-HP

10 Push Jerks

Post time.

Extra Credit

E2MOM for 10 Min

5 Deadlifts (add weight, AHAP)

 

Level 2

30 Min Time Cap

100M Front Rack Walk 185/125#

30 Toes to Bar

100M Front Rack Walk

30 Ring Push Ups

100M Front Rack Walk

30 Box Jumps 30/24″

100M Front Rack Walk

30 GHD Wall Ball 20/14#

100M Front Rack Walk

30 Front Rack Walking Lunges 135/95#

Post time.

Extra Credit

AMRAP in 5 Min

1 Wall Walk + 4 Shoulder Touches

 

Barbell Club

Clean: 5 x 1 @ 73% OTM, 5 x 1 @ 78% OTM, 5 x 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

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

Pause Back Squat: 3 x 3 @ 65%

Post loads.

 

 

 

8 comments

  • Paul 18 Mar ’15

    5:15
    L1
    Rose 17:19 Rx
    Riva 16:14 Rx
    Erika 17:02 Rx EC
    Barbara 15:31 Rx EC
    Tom 24:30 Rx
    Rob 15:23 Rx
    Carrie M. 16:44 Rx EC
    Jennifer 18:10 Rx EC
    Monica 12:27 Rx
    Carolyn 12:03 Rx EC
    Josh C. 14:03 RX 95#
    Anthony 11:55 Rx
    Paul 21:46 Rx 800m X 3
    L2
    Diana 28:54

    Reply
  • Teshina DeBoer 18 Mar ’15

    8am
    L1
    Steve A. 21:19Rx 800Mx3
    Ruby 16:33Rx
    Michael 21:08Rx 800Mx3 EC
    Berenice 22:00Rx
    Milly 11:53Rx

    Reply
  • Teshina DeBoer 18 Mar ’15

    9am
    L1
    Tina 14:40Rx EC
    Vince 13:47Rx EC
    Brian 15:29Rx
    Josh 12:53Rx
    Marlette 16:34Rx
    Amanda 16;30
    Erika 15:43Rx
    Carrie J. 16:50Rx
    Eric Mc. 20:26Rx 800Mx3 EC
    Wendi 15:47Rx
    Anthony F. 17:14
    Danielle 9:42Rx EC
    L2 Jake 26:30 (lunges)

    Reply
  • Tyler Rodems 18 Mar ’15

    12pm
    L1
    Ashley 15:58
    Aileen 15:58 Rx
    Court 14:15 Rx
    Ed A. 11:56 Rx
    Jeff J. 14:11 Rx
    Cami 15:56
    Brian B. 16:49 Rx
    Deborah 20:50 Rx
    L2
    Julia 5 Lunges
    Tyler R. 20:39 Rx
    Teshina 20:47 Rx
    JoJo 17:53 Rx
    Briley 19:46 Rx
    Tim minus lunges
    Candace 16 lunges

    Reply
  • Alex D 18 Mar ’15

    What the heck is a ‘GHD wall ball’..Teshina is it going to hurt to breath tomorrow?

    Reply
  • Teshina DeBoer 18 Mar ’15

    4pm
    L1
    Paul S. 18:04 Rx
    Kevin C. 17:46 Rx EC
    Alfredo 18:21 Rx
    Nicole 18:14 Rx
    Jimmy 14:43 Rx
    Warren 17:50 Rx EC
    Sam 16:46 Rx
    Pat 15:31 Rx EC
    L2
    Shiloh 23:22 93# EC
    Chad 4th walk EC
    Trapp 23:58 Rx ODB EC
    Chris B. 24:55 Rx
    BBC
    Kelley 113#/ 123#/ 133#/ 173# PR Clean/ 138#/ 143#/ 133#

    Reply
  • Teshina DeBoer 18 Mar ’15

    5pm
    L1
    Danny 16:50
    Faith 16:30
    Perry 18:14Rx
    Carissa 16:45Rx
    Damian 15:28Rx
    Chris F. 19:34Rx 800Mx3
    Jacob 15:44Rx
    Rachel 24:30
    Toni 20:55Rx
    Gabby 17:16Rx
    Dustin 12:51Rx
    L2 Jean 30 GHD situps

    Reply
  • Teshina DeBoer 18 Mar ’15

    6pm
    L1
    Joe 14:18Rx EC
    Clara 22:10
    L2
    Alex D. 21:05Rx
    Milly 21:54Rx
    Sloane 21:39
    Gary 28:53 165#
    Nick 50M on last walk
    Jessica K. 25:06Rx

    Reply

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