Workout #1
Back Squat – Heavy Single
Do this within a 20 minute limit.
Workout #2
Complete one rep every 30 seconds for 10 minutes of:
Power Snatch 95#/63#
Hang Power Snatch
Overhead Squat
All three movements equals one rep.
Workout #3
20 Wall Ball 20# @ 10' target/16# @ 8' target
15 Pull ups
2 Gassers
4 times.
Pick one of the first two, with WO #3 as a chaser.
Post load, Rx'd or not and time.
Coaching Tips: Scale load and movements to match your current fitness level. Use workout #1 if your training cycle (days you've made it into the gym this week) calls for a strength workout. Include workout #2 today if you did not do yesterday's workout. Gassers, formally called suicide drills, are the three cone run drill. These should be done in as much of a sprint as possible.
Lisa is still getting in her workouts. So, what's your excuse?
5:15am
WO #1
Phil 175#
Liza 125#
Jeff D. 225#
Monica 135#
Paul 225#
WO #2
Amelia Rx’d
Donna 43#
JoJo Rx’d
WO #3
Amelia 12:25 Rx
Donna 20:29
Phil 17:08 Rx
Liza 19:53
Jeff D. 11:52 Rx
Monica 13:04 Rx
Paul 10:46 Rx
That is incredible!! I am so impressed with that handstand push up..could barely see it in the background with Lisa in the way…who was that?? Just kidding Lisa, I love you and you are an inspiration!
9:00am
WO #1
Tina 145#
Rebecca 171# PR
Dawn 125# PR
Shannon 130#
Sloane 135#
WO #2
Tiffany Rx’d
Dano Rx’d
Dusty Rx’d
WO #3
Diana 11:24Rx
Tina 13:39Rx
Rebecca 12:03Rx
Dawn 13:27
Shannon 13:02
Sloane 13:18
Tiffany 12:47Rx
Dano 13:37Rx
Dusty 14:38Rx
10:00m
WO #1
Teshina 255# PR
Laurie 155# PR
WO #3
Teshina 10:52Rx
Laurie 15:40Rx
Newman…My Man!!! Way to go knocking me down on the 2000m row. I’m already planning my next attempt though, so we’ll see how long it lasts.
12:00pm
La Mesa PD PT
35 minutes “House of Cards”
Ed/Jason/Andrew/Ray – 37
Vince/Daniel/Ryan/James – 40
Ja’Rodd/David/Jeff/Briley/Derek – 42
Matt/Mike/Gary/David L. – 32
WO# 1
Matt 365#
WO #2
Ja’Rodd Rx
Briley Rx
Ed Rx
WO #3
Briley 10:55Rx
Matt 9:48Rx
Great photos Lisa!!!
Just wanted to check in with my friends that I never see because I’m now at the gym at 5:15AM. Hello
For those of you with kid’s (or not)please feel welcome to join the big May Faire happening at my daughters school this Saturday from 11-5. Great food, fun & games for the whole family. http://www.waldorfsandiego.org or call me for more info 619-318-8460
xo Liza
Hey LB, I’m sorry but that first pick of you looks like something right out of River Dance!!! Where are your clogs????
Thanks Dano. I knew you’d appreciate that! I had to throw 80 burpees at the tail end of that row just to smack Jo Jo around a little. You know how kid brothers are.
I’m confident you’ll catch and surpass that time. You’re the Mano, Dano!
5pm
WO#1
Dean 315#
Scott 345#PR
Holly 195#PR
Jonz 205#
Jon B. 225#
WO#2
Jeff A. Rx
Jake Rx
Sara 53#
Susan 43#
Alec 65#
Heather 15#
WO#3
Jonz 20:19
Jake 15:58Rx +50SB
Sara 22:55Rx
Susan 19:33Rx
Jeff A. 13:17Rx
Jon B. 12:35Rx
Holly 12:04Rx
Heather 16:14
Alec 18:30
Joe 8:50Rx
6pm
WO#1
Mike M. 225#
Julia 178#PR
Hayden 75#
WO#2
Christine 25#
David K. Rx
WO#3
Mike M. 12:09Rx
Julia 13:55Rx
Hayden 13:47(mod)
Christine 21:50(mod)
David K. 12:59Rx
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