Level 1
500m Row
50 Step Ups 20″
50 Thrusters 45#/35#
400m Row
40 Sit Ups
40 Russian KB Swings 53#/35#
300m Row
30 Double Unders
30 Pull Ups
200m Row
20 Burpees
20 Box Jumps
Post time.
Extra Credit:
3 Rounds
15 Deadlifts 155#/105#
15 Push Ups
Level 2
AMRAP in 10 minutes
20/15 Calories on Assault Bike
5 Devil’s Press 35#/25#
15 DB Front Squat
– Rest 3 minutes –
AMRAP in 10 minutes
50 Double Unders
10 HSPU’s
20 Alternating Pistols
– Rest 3 minutes –
AMRAP in 10 minutes
1000m Run (Buy In)
Max Burpee Pull Ups in remaining time.
Post rep total for each.
“Weight Vest Wednesday”
20#/14#
600m Sandbag Run 70#/50# (3X around bldg.)
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
400m Sandbag Run (2X around bldg.)
4 Rounds
5 Pull Ups
10 Push Ups
15 Squats
200m Sandbag Run
3 Rounds
5Pull Ups
10 Push Ups
15 Squats
Post time.
5:15 am
L 1
Diana 20:00 Rx
Emily 22:16 Rx 400m X 4
Emily W. 25:25 Rx EC
Mariah 26:13
Tom 34:20
Rob 32:49 Rx GHD
Ivan 29:30
Jr. 21:25 Rx
Travis 25:39 Rx
Armando 26:05 Rx 400m X 4
WVW
Andy 23:05 Rx
Mark T. 37:08 Rx
9AM
L1
Walt 29:28Rx
Alex 22:50
Antonio 20:59Rx 75#/70#
Marta 35:54Rx
Nicole 26:12 EC
Mary 28:15
Tina 24:00
WVW
Josh 24:19
Jessica 40:50Rx
12PM
L1
Lisa 25:55 Rx EC
Laurie 31:49
WVW
Sam 24:22
Nacho 36:55 Rx
Steph 36:18 Rx
4:00 pm
L 1
Chris 22:56 Rx
Ed 22:04 Rx
Luke 33:08 Rx 35# DB
Warren 24:21 Rx
Erica S. 29:26 Rx 400m X 4
Caroline 26:01
Ira 42:30 Rx
Jojo 16:57 Rx
L 2
Jake 130/370/22 Rx All
Jeff 143/290/30 Rx All
Jimmy 100 Rx/212/10 Rx
Tim 85 Rx/ 150/8 Rx
Jr. 124/270/31 Rx All
WVW
Sara 32:56 Rx
5PM
L1
Tonia 29:22Rx
Hannah 24:00
Erik 24:18
Hector 20:45Rx
Doug 32:33
Brad B 18:04Rx
Jessica G 28:24
6PM
L1
Gary 27:45Rx
Kayla 23:44Rx EC
Andrea 26:33 EC
Sloane 20:33Rx EC
WVW
Sean 28:40 WV