Level 1
E4M for 36 minutes
1st 4 minutes:
400m Run + 10 DB Squat Clean and Jerks 35#/25#
2nd 4 minutes:
500m Row + 5 Pull Ups + 10 Push Ups + 15 Squats
3rd 4 minutes:
25 Sit Ups + 25 Russian KB Swings 53#/35# + 10 Burpees
Post Rx or cycles completed.
Level 2
21 – 15 – 9
Strict HSPU
CTB Pull Ups
Calories on Assault Bike
– Rest 3 minutes –
3 Rounds
200m Run
12 Hang Power Snatches 105#/70#
12 Overhead Squats
12 GHD Sit ups
12 Box Jump Overs 24″/20″
– Rest 3 minutes –
50 Overhead Walking Lunges
50 Unbroken Double Unders
Post time minus 6 minutes.
“Weight Vest Wednesday”
20#/14#
600m Run
+
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
600m Run
+
30 Reverse Lunge to Wall Ball 20#/14#
30 Step Ups 20″
30 Plate Clean and Press 35#/25#
30 Squat Thrusts
+
600m Run
Post time.
5:15 am
L 1
Lisa Rx
Tim S. C
Paul. C
L 2
Armando 45:29
WVW
Rob 32:51 Rx
Mark T. 35:32 Rx
Tim K. 26:12 Rx
L1 -Amadi C
9AM
L1
Walt 3
Antonio C
Tina Rx
Alex Rx 53# 35#
Nacho Rx
Kristine Rx
WVW
Marta 35:36
Jessica 29:20Rx
Cami 33:50
Lisa M 38:03
Josh 26:29Rx
Connor 23:40Rx
Matt 30:25Rx
Nicole 33:19
Stephanie 28:03 WV
Roselynn 39:26
12PM
L1
Felisa C
Severen 10
WV
Laurie 44:21
Thomas 27:22
4PM
L1
Sara Rx
Luke Rx
Pat Rx
L2
Jake 32:14Rx
Jimmy 42:14
Jeff 55:46
Trapp 45:03Rx
Jr. 40:45
WVW
Rae 34:55
Warren 33:20
Chris 31:01
5PM
L1
Andy Rx
Robert C
L2
Tyler 42:07Rx
6PM
L1
Gary Rx
Dean Rx
Justin Rx