Workout: Thursday 07/09/2015

Level 1

With a running clock:

0-10 Min

4 Rounds

15 Wall Ball 20#@10’/14#@9′

15 Pull Ups

10-20 Min

3 Rounds

200M Run

25 Ball Slams 25/20#

20-30 Min

50 Calorie Row

50 Box Jumps 20″

Post times for each or number of reps completed.

 

Level 2

Every :30 sec for 20 Intervals

1 Power Clean + 2 Front Squats + 1 Jerk

*Choose load; should be challenging!

+

15 Min Time Cap

5 Rounds

40′ HS Walk

20 GHD Sit Ups

20 Toes to Bar

Post load and Rx or not, and time.

 

Barbell Club

EMOM for 15 Min: 1 Jerk (Behind the neck)

+

E3MOM for 15 Min

2 Front Squats *AHAP

Post loads.

 

 

7 comments

  • Paul 9 Jul ’15

    5:15
    L1
    Clara 90/9:59 Rx/80
    Barbara 9:31/7:26 Rx/6:43 Rx
    Erika 9:59/8:07 Rx/8:55
    Morgan 9:50/8:40 Rx/9:20
    Riva 75/8:25 Rx/7:16
    Joe V. 105/8:08 Rx/9:59 Rx
    Rob 67/6:55 Rx/8:36 Rx
    Tony 9:07/61/6:57 Rx
    John N. 4:43/5:46/5:05 Rx all
    Paul 9:08/6:39/5:50 Rx all
    L2
    Jennifer 55#-65# Rx/3+3 GHD
    Rose 45# Rx/2+20 GHD
    Jake 135#-185# Rx/2+4 GHD
    Anthony 135# Rx/3+10 T2B
    Cathy 55#-65# Rx/3+15 GHD

    Reply
  • Paul 9 Jul ’15

    8:00
    L1
    Claudia 110/8:50 Rx/9:09 Rx
    Milly 9:03/6:50/6:36 Rx all
    Julie G. 6:40/6:40 RX/7:43
    Tim S. 105/54/9:50 RX
    Felica 105/8:52 Rx/8:40 Rx
    A;ex 5:14/5:57/5:55 Rx all
    Katie 90/7:22 Rx/8:08 Rx
    Roselynn 9:59 /6:49/8:45 Rx all
    Lindsey 90/7:14 Rx/8:02 Rx
    Stroup 9:22/5:59/6:443 Rx all
    John E. 9:59/6:14/6:40 Rx all
    Jeff A. 103/6:27 Rx/6:22 Rx

    Reply
  • Paul 9 Jul ’15

    9:00
    L1
    Heather 7:10/6:40/6:40 Rx all
    Luke 93/5:12 Rx/5:10 Rx
    Summer 102/8:45 Rx/89
    James 8:21/5:36/5:45 Rx all
    Linda 105/8:16 Rx/8:38 Rx
    Monica 90/6:01 Rx/8:58 Rx
    Anthony 8:20/8:10 Rx
    Ethan 8:22/8:08/-
    Conner 90/6:34 Rx/6:10 Rx
    Josue 6:50/7:57/6:30 Rx all
    L2
    Tiffany 65# Rx/2 Rds.

    Reply
  • Joe 9 Jul ’15

    12pm
    L1
    Briley 5:37/6:15/6:17 Rx all
    Brain 8:45/7:47/7:18 Rx all
    Sam 7:31/7:48/6:58 Rx all
    Kevin 5:22/6:13/6:22 Rx all
    Aileen 8:33/7:08/8:45 Rx all
    Bernice 90/8:53/75
    Lina 7:13/7:17/6:15 Rx all
    Koli 6:13/9:58
    Adrienne 117/8:58/9:53 Rx
    Christina 7:45/7:28Rx/9:15Rx
    L2
    Dustin 155#/2 rnds + 20 GHD
    Steve-O 175#/2 rnds + 18 T2B
    Briley–/14:55 Rx

    Reply
  • Paul 9 Jul ’15

    4:00
    L1
    Alfredo 8:28/7:26/7:29 Rx all
    Troy -/7:33 Rx/7:50 Rx
    Christina 111/8:03 Rx/8:48 Rx
    Sean 7:15/5:00/5:35 Rx all
    DAB 9:59/8:05 Rx/7:26 Rx
    Jeff W. 7:30/5:16/5:35 Rx all
    Tasha 9:08/7:10 Rx/7:45 Rx
    Nicole 101/6:32 Rx/8:34 Rx
    Stephen 5:59 Rx/7:41 Rx 30#/6:47 Rx
    Aaron S. 75/8:01 Rx/7:45 Rx
    Pat 8:38/6:09/6:40 Rx all
    L2
    Chris B. 135#-145# Rx/2+8 T2B
    Brad 135#-185# Rx/2+17 T2B
    Trapp 135#-145# Rx/13:50 Rx
    Andy 135#-195# Rx/2+12 T2B
    Joe B. 95#-125# Rx/2+10 T2B
    Shiloh 75#-90# Rx/3+8′

    Reply
  • Paul 9 Jul ’15

    5:00
    L1
    Tommy 8:45/8:18/9:20 Rx
    Brian M. 8:22/8:51/8:10 Rx all
    Jeria 6:30/5:00/9:50
    Ed M. 7:37/7:01/7:50 Rx all
    Sonya 90/9:45 Rx/9:35
    L2
    Susan 55#-65#/2+18T2B
    Julia 85#-95# Rx/2 Rds
    Jean 75#-100# Rx/1+8 GHD
    Milly 85#-105# Rx/2+20 GHD
    Newman 135#-185# Rx/4+7T2B
    Kevin Co. 185#-225#/4 Rds.
    Brent 95#-145# Rx/2+1 HSW

    Reply
  • Paul 9 Jul ’15

    6:00
    L1
    Justin 7:06/7:19/6:58 Rx all
    Jessica J. 9:11/9:07/8:20 Rx all
    Robbie 7:07/8:18/6:34 Rx all
    Danny 110/8:35 Rx/8:30 Rx
    Andrea 8:47/8:18/8:24 Rx all
    Clara -/8:50/-
    Dylan P. -/-/85
    L2
    Jessica 125#-140# Rx/2 + 20 GHD
    Shane 95#=125#/2+6 GHD

    Reply

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