Workout: Wednesday 11/16/2016

Level 1

E2MOM for 24 minutes
1st 2 minutes: 15 Wall Ball 20# @ 10’/14# @ 9′ / 7 Burpees
2nd 2 minutes: 200m Run / 15 Russian KB Swings 53#/35#
3rd 2 minutes: 10 Power Snatches 75#/55# / 10 Overhead Squats
Post Rx or rounds completed.

Level 2

1 Mile Run X 3
Rest time in between efforts is equal to run time.
Post all 3 splits.

Barbell Club

“Nine in Ten”
With a 10 minute time limit, perform the following nine lifts with loads as heavy as possible. Please note, the majority of the class time will be dedicated to warming up thoroughly. Strategizing what weights to start with is a factor to consider.
1. Deadlift
2. Clean and Jerk
3. Snatch
4. Back Squat
5. Push Jerk
6. Front Squat
7. Press
8. Thruster
9. Overhead Squat
Post total load and Rx or not.
Compare to 3/25/2015

7 comments

  • Paul 16 Nov ’16

    5:15
    L1
    Michael 12
    James 8
    Luis 6
    Dustin C
    Jennifer 8
    Barbara Rx
    Sam E. 4
    Milly Rx
    Lindsey 11
    John N. Rx
    Drew Rx
    Newman Rx
    Rob Rx
    Monica Rx
    Amadi Rx
    L2
    James N. 34:34:03
    BBC
    Jeff M. 1335 Rx

    Reply
  • Teshina DeBoer 16 Nov ’16

    8am
    L1
    Tim S. Rx
    Stroup Rx
    Paul Rx
    Tina Rx
    Andi 12 mod
    CFOS Heather 1575 Rx PR

    Reply
  • Teshina DeBoer 16 Nov ’16

    9am
    L1
    Amanda 12 mod
    Lisa Rx
    Jennifer M. 11 mod
    Serena Rx
    Anthony Rx
    Stefania 12 mod
    Anthony F. 7
    L2
    Sami 7:56/8:46/8:14
    Heather 6:54/6:41/6:45

    Reply
  • Teshina DeBoer 16 Nov ’16

    12pm
    L1
    Wendi 11
    Court Rx
    Sam Rx
    Blake 10@95#
    Steven C
    L2 Briley 7:31/7:22/7:33

    Reply
  • Teshina DeBoer 16 Nov ’16

    4pm
    L1
    Lauren W. 11
    Nicole L. 9
    Tina H. 12
    Nicole 9
    Briley Rx
    Sonya 12
    Scott Rx
    Jimmy 10
    Trapp Rx
    Dylan Rx
    Ryan Rx

    Reply
  • Teshina DeBoer 16 Nov ’16

    5pm
    L1
    Morgen 12 mod
    Warren Rx
    Cami 12
    Jill 12
    Shane Rx
    L2
    Christina, Felica, Susan: 10:02, 9:29, 9:42
    BBC
    JoJo 2105Rx
    Steve-O 1555 (7/9)
    Ira 2025 Rx

    Reply
  • Teshina DeBoer 16 Nov ’16

    6pm
    L1
    Sean Rx 30/70/95#
    Jeff W. Rx 30/70/95#
    Susan 12 mod
    Gary Rx
    Sloane Rx 16#
    Mark 12 mod
    Mike 12 mod
    Elizabeth 5
    Tasha Rx
    L2
    Dalton 6:38/7:04/7:15
    Steve-O 7:00/7:22/6:56

    Reply

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