Workout: Friday 09/16/2016

Level 1

Partner Workout

AMRAP in 10 Minutes
5 Deadlifts 185/135#
15 Calorie Row (W=10)
*Partner A completes 1 full round then Partner B completes 1 full round
Rest 2 Minutes
AMRAP in 10 Minutes
10 Russian KB Swings 53/35#
100M Sprint
*Partner A completes 1 full round then Partner B completes 1 full round
Rest 2 Minutes
AMRAP in 10 Minutes
100 Wall Ball 20#@10’/14#@9′
Max Reps Double Unders
*Partners switch off however on wall ball; when 100 reps are complete, then do max reps double unders in remaining time.

Note: When Partner A does 1 round, then Partner B does 1 round = 2 rounds

Post total number of rounds plus reps and number of double unders.

Level 2

Partner Workout

AMRAP in 10 Minutes
2 Rope Climbs (1/1)
2 Low Sled Pushes 90# (1/1)
Rest 2 Minutes
AMRAP in 10 Minutes
100 Double Unders *Zeus Cable
50 Alternating Pistols
*Divide reps however you want
Rest 2 Minutes
AMRAP in 10 Minutes
Max Reps 200M Run with Sandbag 70/50# (1 partner at a time)
Partner Holds Forearm Plank
*Partner A runs while Partner B holds plank; then switch

Post total reps and number of completed 200M runs.

Barbell Club

3,3,3,3,3,3 Deadlift *AHAP (Dead stop each rep. DO NOT DROP FROM TOP: controlled back to the ground every rep)
*6 Working sets of 3, do not include warm ups.
+
4 Rounds
20 GHD Hip Extensions
10 DB Bench Press
10 Ring Rows (feet on box set to ring height)

Post loads.

5 comments

  • Paul 16 Sep ’16

    5:15
    L1
    Rose / Rob 6+5 cals/13/134 Rx all
    Amadi Rx all / Mike D. 9/16/ 340
    Jennifer / Claudia 7+4 DL/12+ 10 KBS/217 Rx all
    Vince / Cathy 8+5 DL/13+10 KBS/375 Rx all
    Erika / Barbara 8+8 cals/14+2 KBS/209 Rx all
    Carolyn / Chris F. 8+5 DL/14+9 KBS/149 Rx all
    Michael / Paul Rx all 8+7 cals/16+5KBS/337
    BBC
    Josh 395# PR/70#
    Tyler H. 315#/45#

    Reply
  • Tyler Rodems 16 Sep ’16

    8am
    L1
    Brady/ Linda 9+17/ 13/ 318 Rx All
    Jim/ Travis 8+13 Rx/ 12 Rx/ 500 Singles
    Ed M./ Jesse Rx All. 10+1 Rx/ 13+ 10 Rx/ 670
    BBC
    Stroup 335#/ 70#

    Reply
  • Tyler Rodems 16 Sep ’16

    9am
    L1
    Jeff/ Amanda/ Jill 7+5 DL/ 10+10 Rx/ 632
    Mac Rx All/ Kyle 7 Rx/ 14+6 Rx/ 437
    Tina 6+4 Rx/ 9+10 Rx/ 220 Rx

    Reply
  • Tyler Rodems 16 Sep ’16

    12pm
    L1
    Briley/ Ed A./ Kevin 14+4/ 22+20 KB/ 1,078 Rx All
    Sam/ Brian T. 8+5/ 15+10/ 390 Rx All
    Carissa/ Nicole 8+10/ 12+10 + 1/2 run/ 284 Rx All
    Tina H./ Amy 7+2/ 13+10/ 292 Rx All
    L2
    Terry Rx All/ Lina 8 / 5+85 D/U/ 8 Rx

    Reply
  • Tina 16 Sep ’16

    5pm
    L1
    Tasha/Jeff W 30#/70# 10+5 cals
    Luke Rx/Summer 9+7 cals/14+1kb/320
    Warren Rx/Cami 10+5 dl Rx/14Rx/240
    Chris B/Jean 9+14 cals/12+10kb/186 Rx all zeus
    Tyler/Severen 9+5dl/15+10kb/206
    Mark/Elizabeth 8/12+5lb/112
    Tommy Rx/Steven 6+5dl Rx/10+50mRx/100
    Maddie/Brent 11+5dl/16+1kb/372 Rx all
    Sloane/Gary 10+5dl/16+1kb/474 Rx all
    L2
    Dalton/Christian 27/377/7 Rx all
    Dave M Rx all/Ira 11/366/7
    2 B’s 13Rx/375/6Rx

    Reply

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