Workout: Wednesday 09/21/2016

Level 1

Take 15 minutes to Find 3RM for Back Squat
+
50 Russian KB Swings 53#/35#
50 KB Step Ups 20″
25 Box Jumps 20″
50 Russian KB Swings
25 Box Jumps
50 Goblet Squats
50 Russian KB Swings
Post load and time.

Level 2

Take 15 minutes to Find 3RM for Front Squat
+
250m Row Sprints X 10 (Men 1:45 or faster pace / Women 2:00 or faster pace)
Rest 1:30 between efforts.
Post load and average time for meters rowed.

7 comments

  • Paul 21 Sep ’16

    5:15
    L1
    Erica S. 110#/22:44
    Lauren 155#/19:19
    Mike S. 225#/22:50 Rx
    Chris F. 220# PR/22:40 Rx
    Erika -/15:19
    Rob 195#/22:58 Rx
    Amadi 205#/14:19 Rx
    L2
    Newman 205#/:51 Rx

    Reply
  • Teshina DeBoer 21 Sep ’16

    8am
    L1
    Eric
    TIm S. 215#/20:20Rx
    Travis 245#/–
    April 115#/24:14Rx
    Berenice 90#/20:55
    Andi 105# bench press/21:14 mod goblets
    Alex 285#/16:19 (out of order)
    L2 Vince 210#PR/:50.3 Rx

    Reply
  • Teshina DeBoer 21 Sep ’16

    9am
    L1
    Tina 145#/14:38 mod
    Sami 125#/18:00
    Lisa 175#PR/16:46Rx
    Amanda 140#PR/22:13Rx
    Katelyn 125#PR/17:32Rx
    Jennifer 65#/22:26
    Monica 125#/15:45Rx
    Andrea 135#/14:59Rx

    Reply
  • Teshina DeBoer 21 Sep ’16

    12pm
    L1
    Brian T. 275#/18:22Rx
    Sam 205#/20:56Rx
    Briley 175#/15:55Rx
    Steven 115#/15:23 1/2

    Reply
  • Teshina DeBoer 21 Sep ’16

    4pm
    L1
    Cami 150#PR/20:21
    Matt 335#/23:44Rx
    Tina H. 130#PR/13:48
    Nicole 130#/15:17
    Amy 155#/15:55
    Freddy 165#PR/17:04
    Sonya 105#/21;38
    Blake 300#/22:32Rx
    Warren 250#PR/21;16Rx
    Morgen 105#PR/22:21
    Severen 130#/15:04
    Milly 160#/–
    Carrie 160#/16:25Rx
    Dylan 275#/25:45Rx
    Chris B. 365#/21;01Rx
    Pat 235#/19:02Rx
    L2
    Heather 200#/500Mx12
    Jimmy 315#/:54.43 Rx
    Milly –/1:01.8
    Terry 215#/:50.4 Rx
    Ira 295#/:47.73 Rx
    Trapp 235#/:51.2 Rx
    Dave M. 275#/:48.7 Rx

    Reply
  • Teshina DeBoer 21 Sep ’16

    5pm
    L1
    Jean 200#PR/25:34Rx
    Ed M. 250#/24:40Rx
    Elizabeth 115#/25;04Rx
    Kevin 225#/21:14Rx
    Jeria 140#/21:35Rx
    Tommy 250#PR/29:11Rx
    Alex 180#/18:40Rx
    Jimmy K. 140#/21:52
    L2
    Jeff W. 250#/:47.65 Rx
    Dalton 240#/:47.79 Rx
    Brittany K. 135#/:58.8 Rx
    Christian 255#/:49.7 Rx

    Reply
  • Teshina DeBoer 21 Sep ’16

    6pm
    L1
    Jill 90#/23:35
    Mike 225#/25:00
    Maddie 180#/16:12Rx
    Dalton –/15:19Rx
    Sloane 190#/13:00Rx
    Gary 205#/14:26Rx
    Robert H. 245#/16:26
    L2 Brent 215#/:45.5 Rx

    Reply

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