Workout: Friday 01/11/2019

AMRAP in 10 minutes
10/6 Calories on Assault Bike
5 reps of “Bear Complex”   95#/65#
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press   *reps must be unbroken
– Rest 3 minutes –
AMRAP in 10 minutes
20/15 Calorie Row
10 Ball Slams  25#/20#
10 Squat Thrusts
– Rest 3 minutes –
AMRAP in 10 minutes
600m Run + 100 Double Unders (Buy In)
Max rep of GHD Sit Ups
– Rest 3 minutes –
AMRAP in 10 minutes
15 Russian KB Swings  35#/26#
15 KB Snatches Right Arm
15 KB Snatches Left Arm
15 Goblet Squats
Post rep totals for each.

By |2019-01-11T11:10:34+00:00January 11th, 2019|Uncategorized|

5 Comments

  1. Paul January 11, 2019 at 3:33 pm - Reply

    5:15
    Mark T. 55 Rx/100 Rx/20/141 Rx
    Newman 60/120/30/180 Rx all
    Amadi 50/140/50/204 Rx all
    Milly 6/110/64/138 Rx all
    Rob 26/105 Rx/15Rx/136 Rx
    Paul 55/132/54 Rx/200

  2. James January 11, 2019 at 9:09 pm - Reply

    8 AM

    Aaron S 55/160/25/203 Rx all
    Ronald 49/110/30/190
    Lisa 70/141/60/203 Rx all

  3. James January 11, 2019 at 9:11 pm - Reply

    9 AM

    Tina 46/120/46/197 Rx all
    Sonya 22/85/:-)/0
    Jeff N 32/140/2/198
    Jennifer 27/98/32/124
    Marisa 33Rx/0/85Rx/208Rx

  4. James January 11, 2019 at 9:18 pm - Reply

    12 PM

    Curtis 65/123/3/143 RX all
    Tina 48/141/50/167 Rx all
    Beverly 44/130/60/225 Rx all
    Nicole 35/120/63/130 Rx all
    Darrin 28/98/54/130 Rx all
    Sam 58/170/55/205 Rx all

  5. Tina January 12, 2019 at 2:23 am - Reply

    5PM
    Morgen 32Rx/93Rx/😃/158
    Will 50/132/24/163 Rx all
    Chris B. 75/160/30/206 Rx all
    Dave M. 40/160/60/208 Rx all
    Jean 35/95/20/158 Rx all
    Trapp 60/160/77/233 Rx all
    Joe V 43 Rx/128 Rx/40/205 Rx
    Blake 45/121/77/211 Rx all
    Severen 40/111/51/113 Rx all
    Tyler B 44/130/60/136 Rx all
    Andy 43/110/50/202
    Sloane 50/144/80/257 Rx all
    Maddie 61/158/108/242 Rx all
    Rachel 11/-/80/180
    Jr. 40/93 Rx/30 Rx/157 Rx
    Clara -/-/-/-
    Andrea P. 42/100/0/85
    Vegard 58/132/36/198 Rx all
    Tommy 40/110 Rx/45 Rx/150 Rx
    Dylan P. 35/92/0/120

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