Every :30 seconds for 7 minutes
1 Power Clean (L1 115#/78# LII 175#/108#)
2 Push Jerks
Then.
AMRAP in 10 minutes of:
2000m Row
Double Unders
Then.
3:00 Ring Plank Holds
Post Rx'd, D/U reps, Rx'd
Coaching Tips: Scale load and movement to match your current fitness level. You have 30 seconds to complete the 3 movements for 14 cycles. Work on speed as well as efficiency of movement. The second workout is do a 2k row and with the remaining time, get as many double unders as possible in the 10 minutes allotted. So, if it takes you 7 minutes to row 2k, you will have 3 minutes to do the double unders. For the ring plank holds, you will either get an Rx by your name if you completed the hold until the 3 minutes were up. Otherwise, you will post the time you could hold that position.
5:15am
L1
Jonathan Rx 135#/15/1:30
Donna 63#/4/2:00
Rose 73#/2/1:00
Phil 75#/1/1:00
Liza 63#/5/1:15
LII
Justin 165#/39/:90
Newman Rx/110/Rx +1:00
Paul Rx/106/Rx
9:00am
L1
Steve H. Rx/14/Rx
Sabrina 63#/0/1:25
Rebecca Rx 83#/50/Rx
Chad Rx/44/2:10
Rick 95#/12/1:05
Claire Rx 83#/6 sit-ups/1:25
L2
Teshina Rx/90/Rx
Briley Rx/41/Rx
Dano 175#-135#/80/:41
10:00am
L1
Tina Rx/23/1:35
Linda 68#/4/1:15
Sloane 63#/11/1:44
Michelle St. J. 33#/8/:55
Robert Rx 155#/81/Rx
Laurie Rx/0/1:27
Michelle Z. 68#/1/Rx
L2
Ja’Rodd Rx/45/:50
12pm
L1
Sara L. 33#/3/1:34
Dana 63#/2/Rx
Roselynn 35#/15/2:00
Mike M. Rx/68/2:39
Chris A. Rx/20/2:20
David L. Rx/33/1:00
L2
Ed Rx/125/1:30
Tony A. Rx/74/1:15
Hey Ed, What’d you do? Smoke a cigarette and bust out a 9 minute 2k row then straight set 125 d/u’s in the last minute??? You crazy!
Hey! I was RX+1.1LBS!!!!
What about Tony, Newman? Did you just learn how to string together 74?
You know that’s right….
5pm
L1
Dean Rx/41/Rx
Steve A. Rx/15/Rx
Miry 45#/:)/
Susan 68#/:)/1:30
Joey 95#/20/2:05
Jeff D. Rx/15/Rx
Jon B. 145#/22/Rx
Amelia 88#Rx/50/1:09
Sonya 43#/1/Rx
Monica Rx93#/55/Rx
L2
Bill Rx/22/:45
Scott Rx185#/99/2:00
Joe 135#/103/Rx
I was there at 9:00 this morning….I promise!!! 68 lbs/16/Rx….just in case we have to refer back to this workout in the future!!! : )
6pm
L1
David K. Rx 135#/70/Rx
Jonz 75#/13/Rx
Jessica Rx/–/1:11
Mike M. Rx 125#/19:31 5K row
L2
Holly Rx/45/Rx
Sorry Sara. I did see you there. Great job.
Hey JB, It’s Tony’s new rope. How anybody can convulse like Tony and still get 74 d/u’s it’s gotta be the rope!
Antonio, where’d you get the extra 1.1 lbs? You got change in yo pocket???
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