Level I
AMRAP in 20 minutes
200m Run
15 DB Thrusters 35#/25#
10 DB Walking Lunge Steps
5 Renegade Rows
Post total reps, run = 1 rep.
Level II
5 Rounds
20 Box Jumps 24″/20″
10 KB Snatch Rt. Arm 53#/35#
20 Goblet Squats
10 KB Snatch Lt. Arm
20 Pull-Ups
Then:
30 Turkish Get-Ups 53#/35#
Post two times.
Strength
Overhead Squat 3,3,3,3,3
Bulgarian Split Squats 15 x 4 each leg
Weighted Sit-Ups 20 x 4 35#/25#
Post OH Squat and Split Squat weight and Rx or not.
Workout: Thursday 12/22/2011
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5:15am
Level I
Monica 182Rx
Liza 144 15#
Rose 124Rx
Level II
Conditioning
Shelly 33:13/9:44
Berenice 39:59/7:10
Francisco 35:22/11:05
8:00am
Level I
Diana 155 Rx row
Ed M. 144
Michelle 134Rx
Level II
Conditioning
Ronnie 22:59/5:34
Justin D. 19:10Rx/–
Julia 32:44Rx/–
Strength
Chad 135#/35#/Rx
9am
L1
Tina 155Rx
Christian 150Rx
Kortney 145
Kendra 130
Vince 124Rx
10am
Level I
Katie 144
Roselynn 135Rx
Level II
Conditioning
Dusty 29:53Rx/–
Teshina 24:18Rx/6:43Rx
Alex 28:37Rx/7:29 (20)
5pm
L1
DAB 124Rx
Lenny 155Rx
Vicki 125
Briley 164Rx
Sarah 155Rx
Marisa 274 (30 min)
Kat 165 (30 min)
L2
Vic 28:44Rx
Sara 36:54Rx/18:03Rx
Robert S. 27:30Rx/Rx
Anniken 24:19Rx
Emily 32:49Rx
Strength:
Susan 78#/2 sets 10#/2 sets
Dustin S. 275#BS/4 setsx10 20#/Rx
6pm
L1 Erin 123
Strength: Steve-O 185#/25#
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