Workout: Tuesday 09/27/2016

Level 1

40 Minute Time Cap

400M Run
30 Wall Ball 20#@10’/14#@9′
25 Box Jumps 20″
20 Power Snatches 75/55#
50 Double Unders
30 Push Jerks
25 Pull Ups
20 Alternating Front Rack Lunges (R+1=1)
75 Double Unders
30 Med Ball Cleans
25 Push Ups
20 Toes to Bar
Post time.

Level 2

40 Minute Time Cap

400M Run
30 Back Squats 135/95#
25 Bar Facing Burpees
7 Muscle Ups (W=5)
50 Double Unders with Zeus cable
30 Push Jerks 135/95#
25 Toes to Bar
7 Muscle Ups (W=5)
75 Double Unders with Zeus cable
30 GHD Sit Ups
25 Power Snatches 115/75#
7 Muscle Ups (W=5)
Post time.

Barbell Club

5 Sets
1&1/4 Front Squats, 3 reps (moderate weight)
10 DB Bench Press (Palms facing inwards)
10 DB Bent Over Rows
10 DB Overhead Tricep Extension (Only 1 Dumbbell)
20 GHD Sit Ups
Post loads.

8 comments

  • Paul 27 Sep ’16

    5:15
    L1
    Elizabeth 34:52 Rx
    Cathy 32:11 Rx
    Delilah 38:31
    Erica S. 39:22
    Barbara 32:00 Mod.
    Rose 33:59
    Erika 32:25
    Mike D. 37:20
    Rob 32:24
    Tim R. 36:04 Rx
    Vince 28:39 Rx
    Michael 26:54 Mod
    Paul 23:57 Rx
    L2
    Amadi 25 Sn
    Milly 25 Sn

    Reply
  • p 27 Sep ’16

    9:00
    L1
    Tim S. 27:40 Rx
    Linda 33:18 Rx
    Ed A. 24:40 Rx
    Susan 32:48 Rx
    Berenice 10 T2B
    Roselynn 33:16 Mod.
    Andi 18 T2B
    L2
    Alex 35:42 Rx

    Reply
  • Paul 27 Sep ’16

    9:00
    L1
    Kyle 39:12
    Tina 28:59
    Amanda 31:30
    Briley 17:49 Rx
    Adam 35:16 Rx
    MOnica 22:28 Rx
    Alex G. 29:30 Rx
    Jesse 25:45 Rx
    L2
    Ira 5 T2B
    Anthony F. 15 Sn

    Reply
  • Joe 27 Sep ’16

    12:00
    L1
    Sam 27:20 Rx
    Felica 33:38 Rx
    Ray 36:26
    L2
    Anthony 31:56 Rx

    Reply
  • Paul 27 Sep ’16

    4:00
    L1
    Tiffany 28:49
    Nicole 33:41
    Freddy 32:09
    Tina H. 29:46 Rx
    Jill 31:32
    Lina 20:55 Rx
    Sonya 34:06
    Dylan 28:59
    Christina G. 30:04 Rx
    Jimmy 27:40 Rx
    Matt 35:22 Rx
    Brooke 33:43
    L2
    Dalton 29:54 Rx
    Dave M. 36:44 Rx
    Trapp 32:14 Rx
    Heather 29:17 Rx
    Tyler 24:03 Rx 135#

    Reply
  • Julia 27 Sep ’16

    L1
    31:46

    Reply
  • Paul 27 Sep ’16

    5pm
    L1
    Cami 30:29
    Tommy 34:50
    Scotty 25:11 Jeria 34:03Rx
    Ed M 33:10
    Carrie 30:40Rx
    Lisa 27:05Rx
    Shane 28:00Rx
    Severen 30:41Rx
    Chris B 28:23Rx zeus
    Wes 37:01
    Warren 31:29Rx
    Pat 27:06Rx
    Steve O 27:18 95#
    L2
    Christian 32:54Rx 135#
    Maddie 31:18
    Terry 31:20Rx
    JoJo 27:08Rx 135#
    Newman 37:50Rx
    Jefff W 38:22Rx
    Brent 25 sn

    Reply
  • Tina 27 Sep ’16

    6:00
    L1
    Alberto 28:27Rx
    L2
    Sloane 34:06

    Reply

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