Workout: Wednesday 07/13/2016

Level 1

21 – 15 – 9
Calories on Rower
Front Squats 115#/75#
Box Jumps 24″/20″
– Rest 3 minutes –
800m Run
+
3 Rounds
20 Deadlifts 135#/95#
10 Split Squat Jumps (R+L=1)
10 Skater Plyos 4′ (R+L=1)
+
800m Run
Post time minus 3 minutes.

Level 2

5 Rounds
750m Row
600m Run
20 GHD Sit Ups
Post time.

Barbell Club

EMOM for 12 minutes
1 Power Clean + 2 Front Squats+ 1 Jerk *AHAP
+
Snatch Grip High Pulls 5,5,5,5,5
Post loads.

8 comments

  • Paul 13 Jul ’16

    5:15
    L1
    Erica S. 39:30
    Jennifer 39:10 Rx
    Carolyn 32:03 Rx
    Monica 31:16 Rx
    Amadi 25:03 Rx 95#/115#
    Delilah 39:32
    Terry 23:59 Rx
    Tyler H. 38:09 Rx
    Vince 29:53 Rx
    Mike S. 39:09 Rx
    Paul 30:46 Rx
    L2
    Cathy 47:08 Rx
    Rob 50:44 Rx
    Newman 38:51 Rx
    Jake 37:20 4 Rds.
    Barbara 44:33 Rx

    Reply
  • Teshina DeBoer 13 Jul ’16

    8am
    L1
    Sabrina 36:15
    Eric 40:01
    Lina 24:14Rx
    Tim S. 35:30Rx
    Jill 38:17
    Tina 34:00Rx
    Michael 32;05 mod
    Ryan F. 31:11
    Walt 32:24Rx
    Kyle 48:09
    L2
    Alex 38:55Rx
    Susan 52:50Rx

    Reply
  • Teshina DeBoer 13 Jul ’16

    9am
    L1
    Haley 30:54 mod
    Cami 39:47Rx
    Warren 41:42Rx
    Jeff W. 25:50Rx

    Reply
  • Teshina DeBoer 13 Jul ’16

    12pm
    L1
    John N. 23:18Rx
    Ashley 38:46
    Brooke 40:44
    Anthony 27:27Rx
    Christina 33:30 (-800m)
    L2
    Josh 45:32Rx
    Tim R. 53:40Rx

    Reply
  • Teshina DeBoer 13 Jul ’16

    4pm
    L1
    Lisa 29:59Rx
    Jason 44:50
    Carrie J. 32:30Rx
    Sonya 43:22
    Christina G. 31:28Rx
    Briley 27:54Rx
    Dylan 38:40Rx
    Essence 35:18Rx
    Ry-no 26:10Rx
    Linda 35;39Rx
    Chris B. 33:30Rx
    L2
    Trapp 37:37Rx
    Ira 53:39Rx

    Reply
    • Christina G 13 Jul ’16

      It’s too late now but I think Carrie finished before me 🙂

  • Teshina DeBoer 13 Jul ’16

    5pm
    L1
    Summer 50:40
    Jeria 37:40Rx
    Tommy 43:50Rx
    Mark 44:16
    Elizabeth 45;37Rx
    Sam E. 46:00Rx
    David K. 47:44Rx
    Blake 38:15Rx
    L2
    Ry-no 46;28Rx
    Dave M. 39:48Rx
    Steve-O 40:05Rx
    BBC Dalton 185#/150#

    Reply
  • Teshina DeBoer 13 Jul ’16

    6pm
    L1
    Troy 28:36Rx
    Hayden 25:02Rx
    Carissa 34:57Rx
    Clara 37:34
    Joe 32:50Rx
    Rachel 32:10
    Tim R. 39:23Rx
    Alberto 28:36Rx
    Sloane 26:54Rx 95/135#
    Shannon 40:09
    L2 Dalton 36:55Rx

    Reply

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