Workout: Wednesday 11/02/2016

Level 1

25 Body Weight Back Squats (W-3/4 BW)
+
800m Run
+
4 Rounds
30 Russian KB Swings 53#/35#
15 GHD Sit Ups
30 Double Unders
+
25 Body Weight Back Squats (W 3/4 BW)
Post time.

Level 2

EMOM for 8 minutes
5 Muscle Ups (W=3)
– Rest 5 minutes –
AMRAP in 12 minutes
3 Thrusters 135#/95#
6 Box Jumps 30″/24″
9 Toes to Bar
– Rest 5 minutes –
800m Run
50 Russian KB Swings 70#/53#
50 CTB Pull Ups
50 Calorie Row
Post Rx or not, rep total and time.

Barbell Club
5 Sets
5 Bench Press + 10 Strict Pull Up (Supersets)
+
5 Sets
10 Barbell Curls + 15 Weighted Tricep Bench Dips (Supersets)
Post loads.

7 comments

  • Paul 2 Nov ’16

    5:15
    L1
    Delilah 35:39 85#
    Diana 25:36 95#
    Monica 24:01 Rx 75#
    Carolyn 26:15 85#
    Jennifer 38:04 Rx 85#
    Milly 30:23 Rx 135# Zeus
    Amadi 16:56 Rx 225#/53#
    Barbara 27:07 95#
    Michael 25:26 185#
    James 33:54 135#
    Rob 51:37 Rx 180#
    Gio 35:01 65#
    Paul 30:28 Rx 190#
    L2
    Jake C/109 Rx/-

    Reply
  • Teshina DeBoer 2 Nov ’16

    8am
    L1
    Stroup 28:10 185#
    Tim S. 26:45
    Travis 33:46 205#
    Walt 34:34Rx 185#
    Andi 25:20 mod press 55#
    Tim Ru. 37:21 135-165#
    L2 Heather 2 (rest with 2’s)/162Rx/17:07Rx

    Reply
  • Teshina DeBoer 2 Nov ’16

    9am
    L1
    Jennifer 27:46 65#
    Tina 24:22 110#
    Sami 23:45 85#
    Lisa 22:25Rx 115#
    Amanda 23:50 105#
    Felica 25:13Rx 90#
    Anthony F. 30:00

    Reply
  • Teshina DeBoer 2 Nov ’16

    12pm
    L1
    Wendi 29:53 135#
    Court 28:20 135-145#
    Chris B. 27:35Rx 210# Zeus
    Drew 28:01Rx 215#
    Briley 21:00Rx 105#
    Dylan G. 28:12 205#
    Steven 45:09 185#

    Reply
  • Teshina DeBoer 2 Nov ’16

    4pm
    L1
    Skylar 45:00 185#
    Warren 42:43Rx 225#
    Cami 32:20 115#
    Sonya 43:27 65#
    Nicole 27:13 85#
    Tina H. 25:15 90#
    Andrea 21:46Rx 95#
    Morgen 30:17 55#
    Blake 36:20Rx 225# Zeus
    Ira 30:22 275#
    Lauren W. 31;06 115#
    Terry 24:51Rx 155#
    Dave M. 20:50Rx 185#,70#
    L2
    Trapp 6/144Rx/16:54Rx
    Dalton 4/173Rx/15:15Rx

    Reply
  • Teshina DeBoer 2 Nov ’16

    5pm
    L1
    Jeria 32:55Rx 105#
    Mark 36:26 155#
    Elizabeth 37:10Rx 95#
    Tommy 31;20 215#
    Steve-O 24:06Rx 185# Zeus
    L2
    Milly C/147Rx/–
    Brent C/112Rx/16:37Rx

    Reply
  • Teshina DeBoer 2 Nov ’16

    6pm
    L1
    Gary 18:15 165#
    Sloane 18:07Rx 100#
    Joe 25:35 185#
    Farah 27:00 55#
    Jimmy 24;34Rx 205#
    Mike 32:40 185#

    Reply

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