Workout: Thursday 07/16/2015

Level 1
EMOM for 20 minutes
Odd:  1 Power Clean + 1 Front Squat (AHAP)
Even:  30 second Ring Plank Holds
+
AMRAP in 12 minutes of:
200m Run
20 KB Swings  53#/35#
Post load, Rx or not and rounds plus reps.

 

 

 

 

Level 2
AMRAP in 15 minutes of:
20′ Handstand Walks
20′ Overhead Walking Lunges  115#/75#
20 Toes to Bar
Rest 4 minutes
AMRAP in 15 minutes of:
200m Run
20 Shoulder to Overhead
20 Pull Ups
Post Rounds and reps for each.

 

 

 

 

Barbell Club
Overhead Squat 2,2,2,2,2
+
Snatch Grip Deadlifts 3,3,3,3,3
Post loads.

7 comments

  • Paul 16 Jul ’15

    5:15
    L1
    Rose 95#/Rx/4+run Rx
    Erika 90#/Rx/5+run Rx
    Morgan 105#/-/4 Rx
    Barbara 90#/Rx/6 Rx
    Riva 95#/Rx/5+run Rx
    Jennifer 95#/Rx/5=run Rx
    Cathy 90#/Rx/5+run Rx
    Clara 85#/-/4 Rx
    Tony 125#/Rx/5 Rx
    Gova 205#/Rx/4 Rx
    Vince 185#/Rx/6 Rx
    Joe V/ 185#/Rx/5+run Rx
    Rob 145#/Rx/4+run Rx
    Paul 200#/Rx/6+run Rx
    BBC
    Jake 175#/225#

    Reply
  • Paul 16 Jul ’15

    8:00
    L1
    Joe B. 150#/Rx/6+15 KBS Rx
    Jill 60#/-/4+10 KBS
    Michael 135#/Rx/5 Rx
    Stroup 175#/Rx/6 Rx
    Felica 100#/Rx/4+10 KBS Rx
    Ruby 125#/Rx/6 Rx
    Monica 105#/Rx/6+7 KBS Rx
    Alex 215#/Rx/7 Rx

    Reply
  • Paul 16 Jul ’15

    9:00
    L1
    Christine G. 135# PR/Rx/5+16 KBS Rx
    Sean 155#/Rx/7 Rx
    Stephen 165#/Rx/5+7 KBS Rx
    Tina 110#/Rx/6 Rx
    Anthony 95#/Rx/4
    Josue 215#/Rx/6+4 KBS Rx
    April 95#/Rx/5 Rx
    Berenice 85#/Rx/5 Rx
    Andy 175#/Rx/6+11 KBS Rx
    Madison 110#/Rx/6+8 KBS Rx

    Reply
  • Joe 16 Jul ’15

    12pm
    L1
    Briley 145#/Rx/5 Rx
    Sam E. 95#/Rx/4+run Rx
    Ashley 90#(PR)/Rx/5+run Rx
    Brian 205#/Rx/5 Rx
    Ray 155#(PR)/Rx/4 Rx
    Ryan 230#(PR)/Rx/7+10 kbs Rx
    Aileen 125#/Rx/5 Rx
    Christina 105#/Rx/5 Rx
    Dustin 195#/Rx/6 Rx

    L2
    Briley 5 rnds + 40′ hsw/3 rnds Rx

    Reply
  • Paul 16 Jul ’15

    4:00
    L1
    Shannon 25#/-/3
    Troy 165#/Rx/-
    Ed M. 175#/Rx/6 Rx
    Pat 175#/Rx/5+run Rx
    Sam 135#/Rx/5 Rx
    Chris B. 205#/Rx/6 Rx
    Carissa 100#/Rx/5 Rx
    Dylan 185#/Rx/6 Rx
    Jimmy 255#/Rx/5 Rx
    Sonya 80#/Rx/4+run Rx
    Cami 80#/Rx/5 Rx
    L2
    Trapp 6+6 T2B/3 Rx all
    Shiloh 4+12′ HSW/2+13 P/U Rx all
    Steve O 4+5′ HSW/3+6 S2OH Rx all

    Reply
  • Paul 16 Jul ’15

    5:00
    L1
    Ed A. 225#/Rx/6+2 KBS Rx
    Ira 270#/-/4 Rx
    Tommy 105#/Rx/4 Rx
    Robbie 205#/Rx/5 Rx
    Brian M. 155#/Rx/5+run Rx
    Brent 210#/Rx/6 Rx
    Susan 105# PR/Rx/5+2 KBS Rx
    L2
    Newman 6+4 T2B/3+15 S2OH Rx all

    Reply
  • Paul 16 Jul ’15

    6:00
    L1
    Ashley 75#/-/6+run
    Erica 100#/Rx/5+14 KBS Rx
    Jean 115#/Rx/4+9 KBS Rx
    Carrie M. 125#/Rx/5+run Rx
    Andrea 105#/Rx/6+1 KBS Rx
    L2
    Jake 4+5 T2B/2+17 S2OH Rx all

    Reply

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