Workout: Friday 10/28/2016

The new partner sit up…!!??

Announcement: Monday is Halloween, so don’t forget to come dressed to workout in your costume!

Level 1

Partner Workout

AMRAP in 30 Minutes
400M Run with Medicine Ball 20#/14# (=2 reps) *Run together
24 Partner Wall Ball 20#@10’/14#@9′ (1=1)
24 Burpees over your Partner (1=1) *Partner holds a forearm plank
48 Skater Plyos (1=1) *One partner works at a time

Post total reps.

Level 2

Partner Workout

*1 partner works at a time

With a running clock:

10 Minute Time Cap
30 Power Cleans 135/95#
30 Power Cleans 155/105#
30 Power Cleans 165/115#
30 Power Cleans 185/125#

Rest 5 Minutes (From where you finished)

15 Minute Time Cap
30 Muscle Ups
100 Alternating Pistols
300 Double Unders *Zeus Cable

Rest 5 Minutes (From where you finished)

800M Overhead Barbell Carry 135/95# *4 laps around building* (For time)

Post times for each (or number of reps completed).

Barbell Club

EMOM for 15 Minutes
1 Push Jerk + 1 Split Jerk *AHAP
+
3 Rounds
200M Farmer’s Walk 2@70#/2@53#
20 Alternating Back Rack Lunges

Post load.

6 comments

  • Paul 28 Oct ’16

    5:15
    L1
    Rose Rx / Delilah 197
    Tim R. / Rob 295 Rx
    Mike D. / Michael 394 Mod.
    L2
    Milly / Amadi 9:59 Rx / 115 Dubz / 10:52 Rx
    Jake / Newman 8:48 / 10:16 / 8:29 Rx all
    Sean / Tim D. 8:58 / 10:53 / 8:05 Rx all

    Reply
  • Teshina DeBoer 28 Oct ’16

    8am
    L1
    Linda/Serena 326Rx
    Lisa/Shannon 307Rx
    Walt 246Rx 1/2

    Reply
  • Teshina DeBoer 28 Oct ’16

    9am
    Partners for the workout and partners for life!
    L1
    Terry/Carrie(20#) 393Rx
    Scott/Monica Rx 319
    Amanda/Jeff M. 295

    Reply
  • Teshina DeBoer 28 Oct ’16

    12pm
    L1
    Christian 215Rx 30# 400M, 1/2 reps
    Brian T./Court/Sam 344Rx (36 WB)
    Berenice/April 196Rx

    Reply
  • Heather 28 Oct ’16

    I love the 9am class

    Reply
  • Paul 28 Oct ’16

    5PM
    L1
    Mark/Elizabeth 198
    Severen/Tyler B 329
    Chris B/Jean 254Rx
    Clara/Joe V 234
    Felica/Susan 318Rx
    Shane/Trapp 394Rx
    Blake/Adam 393Rx
    Andrea/Steven 295
    L2
    Heather/JoJo 7:37/10:21/801 Rx all
    Maddie/Brent 101/14:54Rx/18:2Rx
    BBC
    Cathy 85#/55#
    Sloane 115/95#

    Reply

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