Workout: Monday 07/15/2019

Level One

EMOM 15 Minutes
Squat Cleans
-First 5 Minutes 1 Squat Clean @ 90% of 1 RM
-Second 5 Minutes 2 Squat Cleans @ 80% 0f 1 RM
-Last 5 Minutes 3 Squat Cleans @ 70% of 1 RM
+
80-60-40-20-10
Double Unders
40-30-20-10
Pull-Ups
-Post Heaviest Load, Time and Rx for Each

Level Two

3 Rounds
15 Bar Muscle-Ups
15 Lateral Burpees Over Bar
15 Thrusters 115/85#
-Straight Into-
10 Minutes to Find Heavy Single of Clean
-Post Time and Load

CFOS

30:00 Time Cap

Buy In: 1200m Run
50 Cal Row
20 Front Rack Lunge Steps 95/65# (1=1)
20 Bar Facing Burpees
50 GHD Sit-Ups
20 Bar Facing Burpees
20 Front Rack Lunge Steps
50 Cal Row
-Post Time

By |2019-07-15T00:50:36+00:00July 15th, 2019|Uncategorized|

6 Comments

  1. Paul July 15, 2019 at 2:03 pm - Reply

    5:15
    L 1
    Rose 55#/55#/55#/11:00 mod.
    Adam 95#/75#/75#/9:00 mod.
    Chris F. 165#/145#/135#/22:56 Rx
    Rob 135#/115#/100#/21:20 Rx

    CF O S
    Diana 24:17
    Tim S. 29:47 Rx
    Newman 26:43 Rx

  2. Tyler Rodems July 15, 2019 at 8:10 pm - Reply

    9am
    L1
    Aaron 185/165/135/16:40 Rx
    Ed 175/155/135/14:28 Rx
    Travis 125/115/95/16:31 Rx
    L2
    Sam S. 27:12 Rx/ 225#
    CFOS
    Walt 30:19
    Tracy 28:43 Rx
    Laurie 30:00
    Tina 15:26 1 mile/ 100 GHD/ 115#
    Lisa 25:34 Rx
    Andrea 29:32 Rx

  3. Tyler Rodems July 16, 2019 at 1:39 am - Reply

    12pm
    L1
    Antonio 145/125/105/17:57
    Darin 135/120/105/8:17 MOD
    Audrey 70/65/55/12:29 MOD
    Grace 115/95/85/ 17:31 Rx
    Trevor 205/185/165/15:00 Rx
    Garrett 185/175/135/15:00
    Stephanie 75/75/75/14:00
    Bev 135/115/105/ 21:22 Rx
    Elliot 300/270/235/9:38 Rx
    CFOS
    Susan 30:00
    Emily 29:30

  4. Tyler Rodems July 16, 2019 at 1:43 am - Reply

    4pm
    L1
    Tyler –/ 5:28 Rx
    Jimmy 225/205/185/15:07
    Severen 165/145/135/10:58 Rx
    Warren 175/155/135/18:20
    Will 185/165/135/12:30 Rx
    Chris B. 205/185/165/ 17:21 Rx
    Pat 175/155/135/ 18:40 Rx
    L2
    Trapp 16:30 Rx/ 215#
    Jeff W. 18:16 Rx/ 235#
    Jake 22:46 Rx/ 235#
    Tyler B. 28:13 Rx/ 215#
    Amadi 24:45 Rx/ 185#
    CFOS
    Cami 30:00

  5. Tyler Rodems July 16, 2019 at 1:58 am - Reply

    5pm
    L1
    Shannon 85/75/65/ 14:58
    Cindy 65/55/55/ 20:00 MOD
    Garret 135/135/135/ 15:39 Rx
    Vegard 135/135/135/17:39 Rx
    Antim 105/95/85/ 16:40
    Andy 125/105/95/ 25:00
    L2
    Blake 26:47/ 225#
    CFOS
    Tommy 30:00
    Jeria 30:00

  6. Tyler Rodems July 16, 2019 at 1:59 am - Reply

    6pm
    L1
    Rach 30:00 ( 50 GHD)
    Katie 30:00 (4 Lunges)
    Elizabeth 30:00 ( 20 Cals)
    Shelly 30:00 (3 Lunges)

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