Workout: Thursday 09/08/2016

Level 1

1 Mile Run
+
5 Rounds
30 Russian KB Swings 53#/35#
10 Hand Release Push Ups
10 Skater Plyos (R+L=1)
Post time.

Level 2

10 Rounds
20 Calories on Rower
5 Ring Dips
10 Wall Ball 30#/20# @ 10′
Post time.

Barbell Club

4 Sets
1. 5 Snatch Grip Deadlift
2. 5 Snatch Grip Behind the Neck Push Press
3. 10 Strict Toes to Bar
4. 15 DB Calf Raise each Leg
5. 10 Weighted GHD Hip Extensions
Post loads.
Rest as needed.

6 comments

  • Paul 8 Sep ’16

    5:15
    L1
    Rose 37:54 Rx
    Delilah 26:48 Rx
    Michael 23:24
    Chris F. 24:11 Rx
    Erica S. 28:16
    Mike S. 27:27 RX
    Kristen 26:56 Rx
    Barbara 20:34 Rx
    Rob 26:47 Rx
    Vince 21:38 Rx
    Paul 20:19 Rx
    L2
    Cathy 34:08
    Amadi 28:29 Rx
    Josh 2734 Rx 6# RD
    BBC
    Barbara 85#/75#/20#/20#

    Reply
  • Paul 8 Sep ’16

    8:00
    L1
    Milly 24:53 Rx
    Claudia 29:27 Rx
    Tim S. 22:37 Rx
    Brady 24:30 Rx
    Linda 25:50 Rx
    Stroup 22:55 Rx
    April 31:32 Rx
    Berenice 35:10 Rx
    L2
    Alex 25:55 Rx

    Reply
  • Paul 8 Sep ’16

    9:00
    L1
    Anthony 19:52 Rx
    Kaylie 33:53
    Monica 21:55 Rx
    Anthony F. 26:03
    Sami 23:50
    Tina 25:25:19
    Katie 23:50
    Jesse 16:35 Rx

    Reply
  • Tina 8 Sep ’16

    Noon
    L1
    John N 17:18Rx
    Susan 25:57Rx
    Ray 34:51Rx
    BBC
    Brittany 125/75/20/25

    4pm
    L1
    Jimmy 27:37Rx
    Sonya 29:58
    Luke 23:30Rx
    Jim 22:22Rx
    Jill 25:04
    Cami 25:09Rx
    Tina H 25:12Rx
    Amy 27:43
    Nicole 24:55Rx
    Rich G 36:20
    Warren 25:20Rx 8:29 mile PR
    Matt 33:39Rx
    L2
    Heather 32:24Rx
    Chris B 31:33Rx
    Trapp 26:45Rx 20# ring dip

    Reply
  • Paul 8 Sep ’16

    5:15
    L1
    Severen 24:25 Rx
    Mark 29:23
    Pat 24:29 Rx
    Summer 28:33
    Briley 17:51 Rx
    Jeria 26:03 Rx
    Alex G. 20:36 Rx
    Gaby 19:17 Rx
    L2
    Dave M. 31:11 Rx 20# RD
    Dalton 35:29 Rx 20# RD
    Brent 26:29 Rx

    Reply
  • Paul 8 Sep ’16

    6pm
    L1
    Emily 29:32
    Tiffany 27:08Rx
    Shelly 31:42Rx
    Shannon 28:53Rx
    Alberto 21:14Rx
    L2
    Gary 32:36Rx
    Sloane 46:48 Rx

    Reply

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