Workout: Wednesday 05/11/2016

Level 1
400M Run
25 Front Squats 95/65#
25 Proper Push Ups
50 Sit Ups
400M Run
20 Front Squats
20 Proper Push Ups
40 Sit Ups
400M Run
15 Front Squats
15 Proper Push Ups
30 Sit Ups
400M Run
Post time.

Level 2
EMOM for 10 Minutes
1 Power Snatch *AHAP
+
30 Minute Time Cap
5-4-3-2-1
Back Squat 225/155# *Should not exceed 75% of your 1RM
Chest to Bar Pull Up
+
5-4-3-2-1
Back Squat
Bar Muscle Up
+
5-4-3-2-1
Back Squat
Ring Muscle Up
Post time.

Barbell Club
EMOM for 15 Minutes
1 Hang Snatch (above the knee) + 1 Snatch
+
5,5,5,5,5 Bench Press *AHAP
+
75 GHD Sit Ups
Post loads.

7 comments

  • Paul 11 May ’16

    5:15
    L1
    Erika 27:20 Rx
    Jeff A. 22:20 Rx
    Michael 25:23
    Tina 22:20 Rx
    Lauren 22:44 Rx
    Jennifer 30:20 Rx
    Carolyn 25:50 Rx
    Delilah 28:51
    Rica S. 32:59
    Mike S. 29:37 Rx
    Rob 24:51 Rx
    Amadi 18:29 Rx
    L2
    Jake 155#/19:41 Rx
    Lindsey 85#/4 Bar M/U
    Amadi 110#/-
    BBC
    Barbara 70#/80#

    Reply
  • Teshina DeBoer 11 May ’16

    8am
    L1
    Steve A. 19:32Rx
    Stroup 24:45Rx
    April 27:38Rx
    Walt 24:59Rx
    Berenice 34:26
    Andi 25:15
    L2
    Alex 165#/14:35Rx
    Trapp –/20:33@205#

    Reply
  • Teshina DeBoer 11 May ’16

    9am
    L1
    Amanda 26:10Rx
    Lisa 23:38Rx
    Jennifer 28:11
    Anthony F. 33:47
    Katie 25:47Rx
    Vince 22:48Rx
    Carlos 34:15
    Abraham 34:46
    Trapp 19:38Rx

    Reply
  • Teshina DeBoer 11 May ’16

    12pm
    L1
    Jeff J. 39:09Rx
    Court 20:52Rx
    Sam 23:33Rx
    Jesse 19:40Rx
    Ray 38:07
    Briley 22:28Rx
    Aileen 23:08Rx
    Christina 25:54
    L2
    Josh 155#/23:00 (2 parts, bar muscle ups)
    Brittany 75#/15:00 (2 parts, bar muscle ups, 125#)

    Reply
  • Teshina DeBoer 11 May ’16

    4pm
    L1
    Lina 19:57Rx
    Emily 20:38Rx
    Warren 26:34 mod
    Jerriah 27:05
    Cathy 26:32Rx
    Ed M. 23:35Rx
    Cami 38:44Rx
    Chris B. 22:48Rx
    Rich 40:35
    L2
    Brad 155#/15:00 (1st 2 parts)
    Anthony 155#/18:36Rx
    Heather –/21:47Rx 175#

    Reply
  • Teshina DeBoer 11 May ’16

    5pm
    L1
    Angel 36:25
    Tommy 23:01
    Elizabeth 30:54Rx
    Sam E. 29:27Rx
    Morgen 40:00
    Jackie 27:20
    Rick 31:05
    Sonya 31:58
    Tiffany 21:20Rx
    John N. 16:15Rx
    L2
    Jake 155#/17:14 185# Bench Press
    Terry 145#/13:28@185#
    Ira 205#/24:25@275#
    Brent 155#/19:25@195#

    Reply
  • Teshina DeBoer 11 May ’16

    6pm
    L1
    Terry 17:01Rx
    Milly 22:02Rx
    Ronnie 32:05
    Rich 38:00
    Carrie M. 24:05Rx
    Shannon 26;06
    Gaby 20:55Rx
    Rachel 24:30
    Shelly 38:15Rx
    Gary 18:06Rx
    Alberto 21:52Rx
    Sloane 17:32Rx
    Vegard 32:41
    Julia 22:37Rx
    L2
    Jeff 195#/15:07Rx
    Dave M. 155#/22:05@225# Bar M/U’s

    Reply

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