Workout: Saturday 01/16/2016

Level 1
0-1:00
8 Wall Ball every :30 seconds 20#@10’/14#@9′
1:00-2:00
6 Wall Ball every :30 seconds
2:00-3:00
4 Wall Ball every :20 seconds
3:00-4:00
15 Double Unders every :30 seconds
4:00-5:00
10 Double Unders every :30 seconds
5:00-6:00
5 Double Unders every :20 seconds
6:00-7:00
8 Wall Ball every :30 seconds
7:00-8:00
6 Wall Ball every :30 seconds
8:00-9:00
4 Wall Ball every :20 seconds
Rest 3 Minutes
15 Minute Time Cap
21-15-9 Reps of
KB Swings 53/35#
Shoulder to Overhead 75/55#
Post Rx or not and time.

Level 2
AMRAP in 10 Minutes
6 Front Squats 155/105#
9 Toes to Bar
12 HSPU
Rest 2 Minutes
AMRAP in 9 Minutes
7 Deadlifts 255/165#
7 Ring Dips
Rest 2 Minutes
AMRAP in 8 Minutes
10 GHD Sit Ups
40′ Handstand Walk
Post total reps for each.

2 comments

  • Tyler Rodems 16 Jan ’16

    8am
    L1
    Terry Rx/ 3:09 Rx
    Dylan Rx 30#/ 3:29 Rx
    Madison Rx/ 4:14 Rx
    Chris F. C/ 3:45 Rx
    Carolyn C/ 4:09 Rx
    Jim C/ 5:34 Rx L2
    Anthony 81/63/65 Rx All

    Reply
  • Tyler Rodems 16 Jan ’16

    9am
    L1
    Erica Rx/ 3:23 Rx
    Barbara C/ 3:55 Rx
    Anthony F. C/ 5:07 Rx
    Ray C/ 5:00 Rx
    Tina Rx/ 5:05 Rx 65#
    Nico C/ 6:00
    Heather Rx/ –
    L2
    Heather 104/86/ 69 Rx All

    Reply

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