Workout: Monday 07/04/2016

Happy Independence Day!!

There will be classes at 5:15, 8 and 9 am this morning. The 9 am will be the last class today.

Level 1

Choose one Hero Workout

“Wood”
5 Rounds
400M Run
10 Burpee Box Jumps 20″
10 SDL-HP 95/65#
10 Thrusters
Rest 1 Minute
Post time minus 4 minutes rest.

Or

“Omar”
10 Thrusters 95/65#
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees
Post time.

Level 2

Choose one Hero Workout

“Hildago”

2 Mile Run
Rest 2 minutes
20 Squat Cleans 135/95#
20 Box Jumps 24/20″
20 Walking lunge steps with 45lb plate held overhead
20 Box Jumps
20 Squat cleans
Rest 2 minutes
2 Mile Run
*If you’ve got a twenty pound vest or body armor, wear it
Post time.

Or

“Ship”

9 Rounds
7 Squat Cleans 185/125#
8 Burpee Box Jumps 36/24″
Post time.

3 comments

  • Paul 4 Jul ’16

    5:15
    L1
    “W”
    Rob 33:29 Rx
    Cathy 27:52
    Paul 25:34 OP Rx
    L2
    “H”
    Barbara 76:17 Rx
    Amadi 52:53 Rx
    Tesh 59:52 Rx 20# w/v
    Tim D. 64:20 Rx 20# w/v
    Vince 60:45 Rx

    Reply
  • Teshina DeBoer 4 Jul ’16

    8am
    “Wood”
    Jason 33:26
    Joe V. 32:10Rx
    Tina 33:00Rx
    Monica 28:21
    Mike S. 39:12Rx
    Michael 32;00 mod
    Kyle 33:46
    “Omar”
    Gary 13:53Rx
    Julia 21;11Rx
    Ed A. 14:45Rx
    “Hildago”
    Danielle 48:30Rx
    Brian K. 66:49Rx 20# vest
    Anthony 66:50Rx 20# vest
    Milly 89:48Rx 14# vest
    Briley 53:12Rx
    Trapp 66:47Rx 20# vest
    Terry 62:48Rx 20# vest
    Jeff S. 78:45Rx 25# vest
    “Ship”
    Carrie 36:00 @ 95#
    Erica B. 7 rds 44:50
    Jimmy 42:26Rx

    Reply
  • Teshina DeBoer 4 Jul ’16

    9am
    “Omar”
    Delilah 25:52
    Amanda 22:32
    Jeff M. 25:34
    “Wood”
    Barbara 37:42Rx
    Nico 3 rds
    Mac 30:40Rx
    Lisa 27:41Rx
    Clara 37:44 4rds
    Ray 3rds 32:19
    “Ship” Chris B. 41:52Rx
    “Hildago” Christian 67:16Rx 20#w/v

    Reply

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