Workout: Monday 08/01/2016

Level 1

EMOM for 10 Minutes
1 Deadlift + 1 High Hang Power Clean + 1 Front Squat + 1 Push Jerk *AHAP
+
20 Minute Time Cap
6 Rounds
200M Run
25 Wall Ball 20#@10’/14#@9′
Post load and time.

Level 2

AMRAP in 20 Minutes
1 Deadlift 185/125#
1 Clean *Full Squat
1 Front Squat
1 Jerk
*All unbroken; all 4 reps is 1 round
+
100 Calorie Row
50 Burpees (6″ Target)
Post total rounds and time.

Barbell Club

Find 10RM Back Squat. Then do 95% x 10 reps, and 90% x 10 reps.
+
5 x 8 Good Mornings
+
5 x 10 Strict Pull Ups
Post loads.

7 comments

  • Paul 1 Aug ’16

    5:15L1
    Rose -/18:21 Rx
    Cathy 65#/17:04 Rx
    Carolyn 115#/13:35 Rx
    Barbara 100#/17:47 Rx
    Monica 115#/13:39 Rx
    Emily 105#/12:58 Rx 10′
    Amadi 150#/12:02 Rx 16#/10′
    Delilah 65#/18:03 Rx
    Mike S. 135#/18:00 Rx
    Tyler H. 145#/17:50 Rx
    Craig 155#/17:03 Rx
    Rob 155#/18:36 Rx
    Vince 155#/18:00 Rx
    Paul 180#/16:11 Rx
    L2
    Jusilla 27 Rx/13″42 Rx
    Jake 21 Rx/11:18 Rx
    Sean 33 Rx/9:03 Rx
    Tim D. 26 Rx/10:35 Rx
    Teshina 41 Rx 135#/11:12 Rx

    Reply
  • Teshina DeBoer 1 Aug ’16

    8am
    L1
    Claudia 105#/5rds
    Essence 115#/17:33Rx
    Milly 125#/16:35Rx 10′
    Tina 105#/19:02Rx
    Eric 95#/4rds
    Sabrina 55#/4rds
    Tim S. 145#/18:38Rx
    Tiffany 85#/5rds
    Scott 115#/16:13Rx
    Lauren 145#/14:16Rx
    Walt 135#/17:39Rx
    April 60#/17:30
    Berenice 60#/17:30
    L2
    Heather 36Rx 135#/13:52Rx
    Briley 21Rx/16:22Rx
    Alex 23Rx/10:17Rx
    Chris B. 25Rx/12:51Rx
    Danielle 26@95#/10:38Rx

    Reply
  • Teshina DeBoer 1 Aug ’16

    9am
    L1
    Linda 100#/17:26Rx
    Michael 135#/15:24 mod
    Danielle –/11:29Rx
    Lisa 115#/14:55Rx
    Briley –/12:54Rx
    Nico 125#/5rds

    Reply
  • Teshina DeBoer 1 Aug ’16

    12pm
    L1
    Aileen 120#/16:55Rx
    Carissa 100#/19:01Rx
    Brooke 50#/19:24
    Josh 185#/–
    Ray 115#/18:23 mod
    John N. 145#/14;00Rx
    Court 155#/15;37Rx
    Sam 145#/16:18Rx
    Brian T. 190#/mod
    Christina –/5+5 WB
    JoJo –/11:46Rx
    L2
    Brittany 21@105#/–
    Christian 26Rx/11:55Rx

    Reply
  • Teshina DeBoer 1 Aug ’16

    4pm
    L1
    Tom 135#/19:59Rx
    Rich 145#/5rds
    Cheryl 55#/18:00 mod
    Cami 105#/5+20WB
    Warren 165#/18:45Rx
    Dylan 165#/14:39Rx
    Elizabeth 95#/5+21WB
    Pat 165#/19:36Rx
    Travis 145#/19:02
    L2
    Trapp 20Rx/9:14Rx
    Jimmy 24Rx/12:42Rx
    Dave M. 21Rx/11:32Rx

    Reply
  • Teshina DeBoer 1 Aug ’16

    5pm
    L1
    Tommy 125#/19:24Rx
    Summer 80#/4+5WB
    Rick 185#/5+20WB
    Jeria 90#/19:15Rx
    Blake 205#/17:57Rx
    Morgen 75#/3+10WB
    Yvette 35#/14:00
    Susan 85#/4+16WB
    Dax 105#/4rds
    Kolten 55#/4rds
    Monica –/18:00Rx
    Newman 135#/17:15 mod
    L2
    Ira 26Rx/5:50(row only)
    Milly 10Rx/14:09Rx
    Steve-O 21Rx/10:58Rx
    Maddie 20@105#/13:18Rx

    Reply
  • Teshina DeBoer 1 Aug ’16

    6pm
    L1
    Gary 135#/14;34Rx
    Mark 145#/5+10WB
    Mike 155#/19:50Rx
    Brittany 120#/19:06Rx
    Alberto 160#/18:25Rx
    Carrie 105#/17:08Rx
    L2
    Terry 7Rx/10:38Rx
    Jeff W. 23Rx/11:21Rx

    Reply

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