Level 1
With a continuously running clock:
400M Run (2:30 time cap)
+
AMRAP in 5 Min
20 Alternating DB Snatches 35/25#
10 Skater Plyos (R+L=1)
+
400M Run (2:30 time cap)
+
AMRAP in 5 Min
10 DB Thrusters 35/25#
10 Toes to Bar
+
400M Run (2:30 time cap)
+
AMRAP in 5 Min
35 Double Unders
25 Sit Ups
+
400M Run (2:30 time cap)
Post Rx or not on runs and total reps for each.
Level 2
“Prison Rules”
Every :15 sec for 16 cycles
3 Power Snatches 95/63#
Rest 1 Min
Every :15 sec for 16 cycles
3 Power Clean and Jerks
Rest 1 Min
Every :15 sec for 16 cycles
3 Thrusters
*Add weight from last time if completed the complex (105/73#)
+
10 Min Max Calories on Airdyne
Post Rx or not and total calories.
5″15
L1
Dawn Rx/90/60/276 Rx
Cathy Rx/60/40/219 Rx
Maree Rx/80 Rx/45 Rx/180
Angelic Rx/65/20/120
Carolyn Rx/60/50/180
Peter Rx/90/57/68 Rx
Paul Rx/80/40/278 Rx 45#
9:00
L1
Tina Rx/90/65/215 Rx
Anthony -/40/27/85
Mike Mc. Rx/101/60/200 Rx
10am
L1
Jon Rx/ 68 Rx/ 31 Rx/ 120 singles
Shane Rx/ 90/40/133 Rx all
Mark Rx/ 60 Rx/ 30 Rx/ 105 singles
Ed M. Rx/ 80 Rx/ 45 Rx/ 155 singles
L2
Brian T. 16 intervals- snatches/ 8 clean and jerks/ 6 thrusters / 57 calories
4pm
L1
Shiloh Rx/ 101/ 63/ 122 Rx all
Linda K. C/
Chris F. Rx/ 90 Rx/ 60/ 170
Jessica C/ 90/40/130
Gabe C/ 80 Rx/ 20/ 165
Laurie S. C/ 80/40/120
Pat Rx/ 84/45/120 Rx all
Jared Rx/ 80/40/125 Rx all
Rudy C/ 75/30/75
Lisa C/65/43/55
Jimmy Rx/71/23/120 Rx all 40#
Sonya C/90/40/163 Rx
L2
Susan 5 intervals- power snatch/ 3 clean and jerks/ 1 thruster/-
Tiffany 4 intervals- power snatch/ 3 clean and jerks/ 1 thruster/ 30 calories
Bear 16 intervals- power snatch/ 16 clean and jerks/ 9 thrusters/ 53 calories
Nik 16 intervals- power snatch/ 5 clean and jerk/ 9 thrusters/ 59 calories
Heather R. Rx/ 53
5pm
L1
Yvette C/ 60/60/120
Chris B. Rx/ 80/ 40/120 Rx all 45#
Wendi C/ 64 Rx/ 30/ 150
James W. Rx/ 95/50/195 Rx all
Jake Rx/ 82/40/90 Rx all
Linda Rx/ 80 Rx/40/ 155 Rx
Perry Rx/ 80/45/120 Rx all
Steve M. Rx/80 Rx/ 40 Rx/ 120
Julia T. Rx/ 84/30/120
Jeria Rx/ 80/63/215
Jim Rx/ 90 Rx/ 50 Rx/ 155
Monica G. Rx/ 90 Rx/ 40/ 114
Ed A. Rx/ 100/60/180 Rx all
Marco Rx/ 185 (all 3 amraps).
L2
Aaron T. 16 intervals- power snatch/ 4 clean and jerks/ 4 thrusters/ 56 calories
Brent 16 intervals- power snatch/ 6 clean and jerk/ 4 thruster/ 60 calories
Paul M. 7 intervals- power snatch/ 7 clean and jerks/ 1 thruster/ 58 calories
6pm
L1
Christina Rx/90/20/95
Eric Mc. Rx/ 90/43/121 Rx all
Brad B. C/ 90 Rx/ 40 Rx/ 65
Sue C/ 45/ 11/ 60
Gaby Rx/ 90/ 58/115
Joe Rx/ 60 Rx/40 Rx/ 120
Andrea Rx/ 90/50/225 Rx all
Rob M. Rx/ 66 Rx/ 25 Rx/ 120
L2
Shelly 16 @ 33#/4@53#/13@33# / 48 calories
Steve-O 16/6/2/59 calories
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