Workout: Wednesday 05/27/2015

Level 1
AMRAP in 7 min
10 Wall Ball    20#@10’/14#@9′
20 Double Unders
Rest 3 min
AMRAP in 7 min
15 KB Swings   53/35#
20 Sit-Ups
Rest 3 min
AMRAP in 7 min
200m Run
20 Alternating DB Snatches  35/25#
Post total reps for each.

 

 

Level 2
“Prison Rules”
Every :15 sec for 16 intervals perform 3 reps of the following exercises
Power Snatch 95/65#
Power Clean and Jerk
Thruster
Rest 1 min between exercises
+
1 mile run
Post Rx or number of intervals completed and time.

 

 

Barbell club
EMOM for 20 min
1 Power Snatch + 1 Hang Squat Snatch
3 sets max strict pullups
3 sets max strict ring dips
Post Loads.

6 comments

  • Paul 27 May ’15

    5:15
    L1
    Carrie M. 100/187/65 Rx all
    Rose 130/120/44 Rx all
    Emily 190 Rx/170/66 Rx
    Lindsey 190/171/66 Rx all
    Milly 217 10’/173 44#/77 Rx all
    Erika 88/181/64 Rx all
    Barbara 63/196/66 Rx all
    Trapp 151 30#/148 62#/66 45# Rx all
    Rob 60/140/46 Rx all
    Joe V. 60/140/60 Rx all
    Carolyn 108 10’/141 Rx/69 Rx
    Paul 240/186/68 Rx all
    L2
    Jessica Rx/Rx/Rx
    BBC
    Terry 125#/-/-

    Reply
  • Teshina DeBoer 27 May ’15

    8am
    L1
    Amanda 156/140Rx/42Rx
    Michael 121/140/66 Rx all
    Walt 183/135/56 Rx all
    Katie 100/147/61 Rx all
    Berenice 125/105Rx/46
    Felica 180/140/49 Rx all
    L2 Juan 11/6/2/8:30

    Reply
  • Teshina DeBoer 27 May ’15

    9am
    L1
    Tina 190/175/66 Rx all
    Carrie J. 180/218/66 Rx all
    Tiffany 165/155/46
    Monica 248/175/59 Rx all
    L2
    Alex D. Rx/5/Rx/8:22
    Nuria 10/3/6/9:11

    Reply
  • Teshina DeBoer 27 May ’15

    12pm
    L1
    Rey 160/116/46Rx
    Sam 196/140Rx/67Rx
    Brian T. 187/99/67 Rx all
    Brittany B. 180/140/45Rx
    Cami 180/170/59
    Ed A. 242/176/67 Rx all
    Candace 160/152/67 Rx all
    Aileen 125/140/54 Rx all
    Christina 180/140/66 Rx all

    Reply
  • Teshina DeBoer 27 May ’15

    4pm
    L1
    Kevin C. 150/140/44
    Chris F. 120/162/67 Rx all
    Warren 135/165/66
    Julie 180/140/66
    Joe G. 170/115/45Rx
    Carissa 150/145/58 Rx all
    Alfredo 150/152/66 Rx all
    Marissa 153/151/62 Rx all
    Nicole 160/140/55 Rx all
    Damian 147/140/58 Rx all
    Linda 210/167/64 Rx all
    Ed M. 150/160Rx/67Rx
    Pat 150/162/66 Rx all
    L2
    Chris B. Rx/Rx/2/9:51
    Julia 2’s/9:37
    Heather 8/8/4@75#/7;49
    Tyler Rx/Rx/Rx/8:32
    Tim 2’s/8:27
    Ira 7/2/3/9:19
    Andy 9/3/2/6:29
    Dylan 2’s/8:57
    Alex Rx/Rx/Rx/13:56
    Essence 2’s/ran around building and grabbed keys and bailed

    Reply
  • Teshina DeBoer 27 May ’15

    5pm
    L1
    Scott 159/105Rx/48Rx
    John S. 150/90/46
    Brittany 120/131/44 Rx all
    L2
    Brent Rx/7/5/8:45 20#vest
    Ian Rx/3/BS/8:26 20#vest

    6pm
    L1
    Nick 156/196/57@45# Rx all
    Tsu 150/161/53
    Ryan 247/184/72 Rx all
    Faith 120/105/55
    Danny 150/105Rx/55Rx
    L2
    Gary 2’s/7:40
    Sloane Rx/8/Rx/–
    Dan 7/3/5/9:30

    Reply

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