Workout: Tuesday 11/22/2016

Announcement: We will be having one class at 8:30am Thanksgiving Day.

Level 1

“Annie, are you OK?

21-15-9 Reps of

Calorie Row
Thrusters 75/55#
Medicine Ball Clean 20/14#
SDL-HP
Wall Ball 20#@10’/14#@9′
Burpees

Extra Credit:
50 GHD Hip Extensions
50 GHD Sit Ups

Post time.

Level 2

EMOM for 10 Minutes
5 Burpees
5 Thrusters 115/75# (Rx+ = 135/95#)

Rest 5 Minutes

EMOM for 10 Minutes
5 Burpees
5 Deadlifts 225/155# (Rx+ = 275/185#)

Rest 5 Minutes

EMOM for 10 Minutes
5 Burpees
5 Toes to Bar

Post Rx or not for each.

Barbell Club

EMOM for 20 Minutes
1 High Hang Snatch + 1 Hang Snatch (above the knee) *AHAP
+
4 Sets
10 Good mornings
20 GHD Sit Ups
10 Seated DB Press

Post load for snatch.

7 comments

  • Paul 22 Nov ’16

    5:15
    L1
    Diana 27:07 Rx
    Rose 38:45 Rx
    Carolyn 20:05 Rx
    Delilah 40:32 Rx
    Cathy 30:20 Rx EC
    Michael 25:46
    Dustin 34:52 Rx
    James 30:11 Rx
    Tim R. 38:09 Rx
    Rob 27:13 Rx
    Chris F. 28:31 Rx
    Paul 2331 Rx
    L2
    Amadi Rx/Rx/Rx
    Newman Rx/Rx/Rx
    Milly C/Rx/Rx
    BBC
    Jeff M. 110#

    Reply
  • Paul 22 Nov ’16

    8:00
    L1
    Tim S. 24:32 Rx
    Stroup 24:11 Rx
    Travis 17:40
    Ed A. 21:57 RX
    Berenice 26:18
    Andi 23:47
    April 27:24
    Serena 26:03 Rx
    Briley 21:03 Rx
    Gaby 25:47 Rx

    Reply
  • Paul 22 Nov ’16

    9AM
    L1
    Ed M 31:05Rx
    Ray 35:07
    Tina 25:44Rx
    Lisa 21:59Rx

    Reply
  • Joe 22 Nov ’16

    L1
    James N. 21/15/DNF
    Sam 24:20 Rx
    Wendy 28:34 Rx
    JoJo 16:13 Rx
    Steven 45:58

    Reply
  • Paul 22 Nov ’16

    4PM
    L1
    Freddy 29:03Rx
    Lauren W 24:56Rx
    Mike F 27:40
    Cami 23:50
    Nicole 25:02Rx
    Tina H 25:17Rx
    Jimmy 24:15Rx
    Dave M 21:15Rx
    Dylan 24:22Rx
    L2
    Heather Rx/Rx/Rx
    Tiffany C/C/Rx
    Susan C/C/C
    Lindsey C/C/Rx
    Dalton C/Rx/Rx
    Trapp C/C/Rx
    Stone C/C/Rx
    Anthony C/Rx/Rx

    Reply
  • Paul 22 Nov ’16

    5PM
    L1
    Monica S 31:28Rx
    Tommy 29:59Rx
    Tasha 22:51Rx ec
    Jeria 35:04Rx
    Pat 28:29Rx
    L2
    Drew C/Rx/Rx
    Jeff W Rx/Rx/Rx
    Brent C/Rx/Rx
    Steve O Rx/Rx/Rx

    Reply
  • Paul 22 Nov ’16

    5PM
    L1
    Shannon 3:21Rx
    Chris B 22:19Rx
    Shane 27:07Rx
    Farah 29:50
    L2
    Maddie Rx/Rx/Rx
    Miguel C/Rx/Rx
    John S C/C/C
    Gary C/Rx/Rx
    Sloane Rx/Rx/Rx

    Reply

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