Level 1
30 – 40 – 50
Russian KB Swings 53#/35#
15 – 20 – 25
Split Squat Jumps R+L=1
30 – 40 – 50
Double Unders
15 – 20 – 25
Pull Ups
+
Take 10 minutes to find 1RM for:
Squat Clean
Post time and load
Level 2
5 Rounds
20 Wall Ball 30#/20#
20 Toes to Bar
20 Calorie Row
20 Box Jumps 24″/20″
– Rest 5 minutes –
5 Power Cleans 205#/155#
100 ft. Handstand Walks
4 Power Cleans
75 ft. Handstand Walks
3 Power Cleans
50 ft. Handstand Walks
Post time minus 5 minutes.
“Weighted Vest Wednesday”
20#/14#
1000m Row
800m Run
+
10/6 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
800m Run
1000m Row
Post time.
5:25
L 1
Elizabeth 21:26 Rx/130# PR
Paul 23:02 Rx /95#
L 2
Amadi 32:26 1/2
WVW
Mark T. 44:47 Rx
Rob 41:22 Rx
Tim S. 36:34
9am
L1
Lisa 16:09 Rx/165#
Brian 15:57 Rx/
WVW
Tina 36:18 Rx
Andrea 37:25 Rx
Mandy 40:43 wv
Jennifer 40:15
Alex 40:15 Rx
4pm
L1
Tyler Bog. 19:01 Rx/ 155#
Dylan 18:18 Rx/ 225#
Ira 23:21/275#
Sarai 27:42 Rx/ 110#
Cami 27:07/ —
Pat 23:37 Rx/ 175#
L2
Brian K. 38:31 Rx
Chris B. 57:04 Rx
Warren 43:31
Jake 41:51 Rx
5pm
L1
Susan 18:57 Rx/ 110# Power
Hannah 22:15/135#
Lauren 18:36 Rx/ 140#
Brad 13:35/ —
WV
Garrett 36:47 Rx
L2
Jeff 38:50 Rx
6pm
L1
Rach 18:21/ 105#
Jessica 19:10/55#
Jr 16:24/ 200#
Mark 20:58/155#
WV
Shelly 38:58 wv