Workout: Thursday 02/18/2016

Level 1
EMOM for 15 Minutes
1st Minute: 10 Seated (Legs out straight) Dumbbell Press *AHAP
2nd Minute: 10 GHD Hip Extensions
3rd Minute: 20 Hollow Rock
+
20 Minute Time Cap
Complete in any scheme:
100 KB Swings 53/35#
100 Wall Ball 20#@10’/14#@9′
100 Sit Ups
100 Box Jumps 20″
Post load and time or total reps completed.

Level 2
EMOM for 15 Minutes
1st Minute: 10 Bench Press *AHAP
2nd Minute: 100′ Sled Push 180/120#
3rd Minute: 12 Russian KB Swings 70/53#
+
20 Minute Time Cap
1 Mile Run
+
5 Rounds
12 Shoulder to Overhead 155/105#
12 Toes to Bar
Post load and time.

Barbell Club
EMOM for 20 Minutes
1 Push Jerk + 1 Split Jerk *AHAP
+
E3MOM for 15 Minutes
8 Front Squats *AHAP
5 Weighted Strict Ring Dips
Post loads.

3 comments

  • Tina 18 Feb ’16

    4pm
    L1
    Kevin C 20#/270
    Jim 25#/341
    Summer 15#/251
    Pat 35#/340
    L2
    Diana 85#/48
    Trapp 135#/78
    Heather 85#/104
    Anthony 135#/80

    Reply
  • Tina 18 Feb ’16

    5pm
    L1
    Carrie 20#/388
    Tim R 35#/275
    Chris B 45#/19:19Rx
    Mark 20#/262
    Dave 35#/18:39Rx
    Tommy 30#/276
    Brent 35#/19:37Rx

    Reply
  • Paul 18 Feb ’16

    6:00
    L1
    Rachel 15#/320
    Ronnie 25#/210
    Rob H. 15#/304
    Ira 35#/300
    Clara 20#/333
    Terry 35#/17:42 Rx
    Alberto 25#/395

    Reply

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