2000m Row – keep pace at or below 1:55 for 500m pace for men. 2:15 or below for women.
Then.
50 Man Makers 2 @ 20#/2 @ 12#
Then.
10 Deadlifts 95#/63# (Comp. 115#/73#)
10 Hang Power Cleans
10 Front Squats
10 Push Jerks
3 times.
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. Work on stroke efficiency while doing the 2k row. The stroke per minute rate should not exceed 25. Pull hard and pause at the finish of the stroke. Man makers are a right and left arm DB row in the middle of a burpee. The goal for the BB complex is to keep the arms out of the work process until you get to the push jerks. Keep your arms long and relaxed doing the other 3 movements. Fatigued arms will remind you to do so in the later rounds.
5:15am
Jonathan 7:40/11:08 Rx/15:31 Rx
Donna 9:19/11:10 Rx/16:49
Monica 8:50/10:36 Rx/7:50 Rx
Chrissy 9:58/12:30 Rx/12:11 Rx
JoJo 7:30/10:45 Rx/-
Justin 7:36/10:13 Rx/8:39 Rx
Jeff D. 8:12/8:32 Rx/11:00 Rx
Jack 8:08/15:27 Rx/15:10 Rx
Julia 9:11/10:10 Rx/9:59 Rx Comp.
Charlotte 10:51/12:21 Rx/11:20
Phil 8:55/8:53 Rx/15:13 Rx
Paul 7:47/7:51 Rx/8:58 Rx Comp.
8:00am
Dano 7:14Rx/13:35Rx/10:37Rx
Walt 7:32Rx/9:48Rx/11:36Rx
Michelle Z. 9:15/7:45Rx/8:27
Berenice 10:36/13:42/12:25
Robert 7:50/8:02Rx/8:35Rx
9:00am
Teshina 8:26Rx/10:32Rx-15#/7:59Rx-93#
Tina 8:59/11:53Rx/10:15Rx
Maria 9:29/14:16/8:45
Sloane 9:10/13:36/11:06
Valerie 10:29/13:46/8:26
Rebecca 8:58/12:21Rx-15#/9:08Rx-comp.
10:00am
Sabrina 9:37/9:39/8:10
Sara L. 9:09/8:47/9:06
Dana 8:32 Rx/12:25/8:58
Emily 8:40/10:22 Rx/8:14 Rx Comp.
12pm
Brad 8:00/12:42Rx/9:05Rx
Mike M. 7:13RxPR/9:50Rx/14:43Rx
Laurie 10:16/11:00/11:35Rx
Ed A. 7:28Rx/9:33Rx/5:14Rx
Jarodd 7:43Rx/13:01Rx/8:54Rx
Paul, did you know there is a “Paul” workout? It seems like it was made for you:
“Paul”
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
5pm
Steve A. 9:09/8:20Rx/–
Kelly 9:13/9:34/6:12
Don 8:22/8:48Rx/–
George 7:16Rx/8:39Rx/7:22Rx
Tyler 7:52/10:55Rx/12:24Rx
Briley 8:39Rx/9:22Rx-15#/9:19Rx(comp)
Spears 9:10/9:34Rx/–
Dano J. 8:52/9:03Rx/8:40
Newman 6:57RxPR/–/7:10Rx(comp)
Chris A. 7:44/11:54Rx/11:58Rx
Jessica–/–/17:09Rx
Vince 8:16/11:44/10:38
Amelia, yeah.. maybe after the Master’s competition is over with, I’ll give it a go. That overhead walk with that weight looks intimidating. We’ll see.
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