Workout: Wednesday 07/06/2016

Level 1

Every :30 Seconds for 20 Intervals
1 Power Clean 115/75#
2 Front Squats
1 Push Jerk
+
3 Rounds
400M Run
25 Wall Ball 20#@10’/14#@9′
25 GHD Hip Extensions
Post Rx or number of completed intervals and time.

Level 2

Every :30 Seconds for 20 Intervals
1 Deadlift 165/115#
1 Squat Clean
1 Front Squat
1 Jerk
+
25-20-15-10-5
Calorie Airdyne
Back Squats 185/125# *Use rack
Post Rx or number of completed intervals and time.

Barbell Club

EMOM for 15 Minutes
1 Snatch off the blocks (above the knee)
+
E3MOM for 15 Minutes
10 Strict Press *AHAP
+
3×15 Weighted GHD Hip Extensions
Post loads.

7 comments

  • Teshina DeBoer 6 Jul ’16

    5:15am
    L1
    Delilah 20/16:29Rx
    Rose 20/19:43
    Lauren Rx/12:17Rx
    Cathy 20/17:57Rx
    Vince Rx/17:48Rx
    Rob Rx/19:35Rx
    Erica S. 20/21:02
    Tim R. Rx/17:59Rx
    Newman –/11:56Rx
    Amadi –/12:11Rx
    Paul Rx/14:53Rx
    L2
    Amadi 16/–
    Newman 20@135#

    Reply
  • Teshina DeBoer 6 Jul ’16

    8am
    L1
    Shannon 20@65#/19ish Rx
    Andrea Rx/15;22Rx
    Mike N. Rx/23;15
    Monica Rx/14:11Rx
    Lina Rx/11:54Rx
    Kyle 20@75#/26:00
    Walt Rx/15;56Rx
    Ed A. Rx/13:49Rx
    Andi 20 mod @75#/13:41 mod 20# push ball
    Ryan F. 20@115#/13;50
    L2
    Tim S. 16/19:20 @ 155#
    Alex Rx/16:45Rx
    Anthony 16/19:32Rx

    Reply
  • Teshina DeBoer 6 Jul ’16

    9am
    L1
    Tina Rx/17:13Rx
    Michael 20 mod 115#/14:25 mod
    Madison 20 @ 65#/13:31Rx

    Reply
  • Teshina DeBoer 6 Jul ’16

    12pm
    L1
    Court Rx/16:15Rx
    Sam Rx/17:08Rx
    Brian T. Rx 135#/16;44Rx
    Ashley 20 mod/18:20
    Brooke 20/20:05
    Kristen Rx/17:48Rx
    John N. Rx 135#/11:20Rx
    Carissa Rx/17:28Rx
    Christina –/17:35Rx
    Briley –/14:11Rx
    L2
    Christian Rx/20:50Rx
    Josh 16/18:24Rx
    Brittany 14@95/105#/21:17@105#
    Briley Rx/–

    Reply
  • Teshina DeBoer 6 Jul ’16

    4pm
    L1
    Dylan Rx/16:55
    Christina G. Rx/17:11Rx
    Sean 20@95#/13:13Rx
    Sonya 20@55#/23:23Rx
    Jason 20@75#/21:25
    Brian I. 20@95#/21:15
    Shane Rx/17:52Rx
    Carrie Rx/15:55Rx
    Wendi Rx/23:04Rx
    L2
    Ryan Rx/18:21Rx
    Trapp 17@165#/29:36Rx
    Jimmy Rx/23:35Rx
    Terry 20@145#/21:05@165#
    Heather Rx 125#/–
    BBC Dalton 115#/–

    Reply
  • Teshina DeBoer 6 Jul ’16

    5pm
    L1
    Morgen 4@75/55#/27:25
    Jeria Rx/21:30Rx
    Monica Rx/19:49Rx
    Elizabeth Rx/20:16Rx
    Mark 20@95#/24:13Rx
    Blake Rx/16:35Rx
    Ed M. Rx/19:35Rx
    Sam E. 14@75#/20:53Rx
    Aileen Rx 95#/17:12Rx
    L2
    Ira 9@165#/19:48Rx
    Dave M. Rx/15:45Rx
    Chris B. Rx/15:11Rx
    Steve-O Rx/19:12Rx
    Julia 2@115#/23;49Rx
    Milly 8@115#/23:31Rx

    Reply
  • Teshina DeBoer 6 Jul ’16

    6pm
    L1 Alberto Rx/13:13Rx
    L2 Brent 12@165#/25:35Rx

    Reply

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