Workout: Monday 04/22/2019

Level One

@ 0:00 complete:
3 Rounds
50 Double Unders
25/20 Cal Row
@10:00 complete:
3 Rounds
24 Wall Ball 20/14#
12 Pull-Ups
@20:00 complete:
3 Rounds
10 Power Snatch 75/55#
10 Lateral Burpees Over Bar
10 Barbell Front Rack Lunge Steps (1=1)
-Post Time For Each

Level Two

4 Rounds
50 Double Unders
15 Thrusters 95/65#
20 GHD Sit-Ups
-Start A New Round Every 5 Minutes
*Time Cap Each Round 4:00
+
1 Mile Run w/ 50/35# DB
* Rest As Needed Before Starting Mile
-Post Rx or Not and Time

CFOS

Running Cindy
AMRAP 20 Minutes
200m Run
5 Pull-Ups
10 Push-Ups
15 Squats
-Post Rounds Plus Reps

By |2019-04-22T01:28:14+00:00April 22nd, 2019|Uncategorized|

6 Comments

  1. Paul April 22, 2019 at 2:20 pm - Reply

    5:15
    L 1
    Rose C/C/C
    Diana 9:36/6:46/8:09 Rx all
    Mark T. 10:00/9:45 Rx/10:00
    Bryan 9:00/6:58/10:00
    Tim S. 8:20/7:50/9:49 Rx all
    Ross 10:00/10:00/10:00
    Newman 7:36/5:05/6:35 Rx all
    Paul 7:55 Rx/7:55 Rx/-

    CF O S
    Rob 7+Run Rx
    Tim R. 6+12 Rx

  2. Tyler Rodems April 22, 2019 at 6:03 pm - Reply

    9am
    L1
    Travis 8:23/8:38 Rx/ 10:00
    Sam S. 8:06/6:13/8:44 Rx all
    Ed 6:39 Rx/ 8:15 Rx/ 10:00
    Lisa 6:23/6:26/7:55 Rx all
    Tina 8:12/7:48/8:55 Rx all
    Nicole H. 8:16/8:00/9:40
    L2
    Sloane Rx/15:10 Rx
    CFOS
    Walt 8+run Rx
    Linda 8+run Rx
    Laurie 5+run+5 pull-ups

  3. Tyler Rodems April 22, 2019 at 7:52 pm - Reply

    12pm
    L1
    Audrey 8:00/8:30/10:00
    Antonio 9:38/7:48/10:00
    Emily 7:32/5:25/7:19 Rx All
    CFOS
    Rachel 5 Rx

  4. James April 23, 2019 at 1:17 am - Reply

    4PM
    Mike 7:58 Rx/9:58Rx/C
    Kelsey 8:00Rx/8:18/-
    Jimmy 7:42 Rx/7:57/-
    Nicole 9:29/C/C
    Robert C/C/C
    Severen 7:56/C/C
    Dave M 6:39/5:29/6:30 Rx All
    Chris B 7:52/6:36/8:50 Rx All

    L2
    Jeff Rx/11:58 Rx

  5. James April 23, 2019 at 1:21 am - Reply

    5PM
    Antim 9:54/8:30/C
    Jeria 8:37/9:45/-
    Blake 6:47/7:08/8:37 Rx All
    JR 6:35/5:48/7:38 Rx All
    Moses 8:57/C/C
    Hannah 8:08Rx/5:48/8:33Rx
    Vagard 9:26Rx/8:40Rx/ C

    CFOS
    Tommy 7+ run
    Tasha 7+ run
    Pam 5+ run

  6. James April 23, 2019 at 1:47 am - Reply

    6PM
    Gary 8:08/6:30/8:35 Rx All
    Sloane 7:18/5:10/7:56;Rx All
    Kate C/C/C
    Mark 9:54/C/C
    Elizabeth 8:35/8:47/C

    CFOS

    Monica 9+run+1P/U

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