Workout: Friday 12/26/2014

The Deck of Cards crew after their Sunday workout!

 

The first class today will be at 8 am followed by the regular schedule.

 

Level 1

AMRAP in 30 Min

400M Run (= 2 Reps)

15 Deadlifts 135/95#

15 Proper Push Ups

30 Double Unders

Post total number of reps.

 

Level 2

AMRAP 30 Min

400M Run (= 2 Reps)

5 Reps of the following complex:

1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat + 2 OH Lunges 95/63#

15 Med Ball GHD Sit Ups 20/14#

Post total number of reps.

 

Barbell Club

E3MOM Front Squat 5,5,5,5,5

+

EMOM for 20 Min: 1 Split Jerk from the blocks

Post loads.

 

By |2014-12-25T19:15:10+00:00December 25th, 2014|Daily Workout|

10 Comments

  1. Teshina DeBoer December 26, 2014 at 10:38 am - Reply

    8am
    L1
    Toni 310
    Steve A. 374
    Rob M. 252
    Cathy 267Rx
    Vince 311Rx
    Kelley 248 @ 135#
    L2 Jeff 98 mod

  2. Teshina DeBoer December 26, 2014 at 11:19 am - Reply

    9am
    L1
    Kenny 434Rx
    Mike Mc. 497Rx
    Madison 374Rx
    Tina 310Rx
    Sami 310Rx
    Danielle 330Rx 135#
    Julia T. 310Rx
    Fernando 6rds+run (mod)
    Shelly 213
    L2 Sloane 102Rx

    10am
    L1
    Heather G. 312
    Jennifer 272
    Kevin C. 203
    Jessica K. 311Rx 145#
    Justin 149
    Danny 249
    Sloane 426Rx
    L2 Jake 69Rx
    BBC Chris B. 245#/225#

  3. Tyler Rodems December 26, 2014 at 1:09 pm - Reply

    12pm
    L1
    Candace 300 Rx
    Michael 324 Rx
    Jeria 186
    Sam 312 Rx
    Brian T. 310 Rx
    Court 373 Rx
    Merry 188 singles
    Deborah 241 Rx
    Ed A. 437 Rx
    Kaipo 128 singles
    L2
    Terry 89
    Carrie M. 73
    Aaron T. 93
    Pat 68
    Chris B. 90 Rx
    Briley . 111 Rx

  4. Tyler Rodems December 26, 2014 at 1:20 pm - Reply

    12pm
    L2 correction: Aaron T. 93 Rx

  5. Tyler Rodems December 26, 2014 at 6:06 pm - Reply

    5pm
    L1
    Aaron T. 331 Rx
    Alex 210 95#
    L2
    Shane 70 @ 75#/ 10#
    Nik 111 Rx
    Brian K. 111 Rx
    Chad 84 Rx
    Anthony 89 Rx
    Brent 95 Rx
    Joey 136 Rx

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