Workout: Wednesday 05/15/2019

Level 1

EMOM for 15 minutes
1st minute: 5 Bench Press  *AHAP
2nd minute: 3 Weighted Pull Ups   *AHAP
3rd minute:  8 Barbell Bent Over Rows  *AHAP
+
3 Rounds
400m Run
10 Power Snatches  95#/65#
15 Toes to Bar
10 Alternating Front Rack Lung Steps  R + L= 1
Post loads and time.

 

Level 2

Front Squat w/ 2 count pause at the bottom  3,3,3,3,3
+
1 Mile Run
200 Double Unders
2000m Row
Post load and time.

“Weight Vest Wednesday”
20#/14#

5 Rounds
400m Run
25 Push Ball  20#/14#
15 Squat Thrust to Box Step Up and Overs  20″
Post time.

By |2019-05-15T03:07:35+00:00May 15th, 2019|Uncategorized|

6 Comments

  1. Paul May 15, 2019 at 2:02 pm - Reply

    5:15
    L 1
    Tyler H. 125#/15#/95#/34:09
    Tim R. 145#/20#/95#/33:25 Rx
    Amadi-/-/-/15:31

    WVW
    Rose 46:58 Rx
    Diana 28:44 Rx
    Tim S. 28:15
    Rob 41:58 Rx
    Chris F. 28:46 Rx

  2. Tyler Rodems May 15, 2019 at 6:39 pm - Reply

    9am
    L2
    Michael 120#/ 22:29 Rx
    Lisa 155#/ 21:09 Rx
    Jennifer 85#/ 32:19 Rx
    Amanda 300#/ 26:27
    WV
    Tina 38:17 Rx

  3. James May 16, 2019 at 2:30 am - Reply

    12 PM
    Hannah 95#/BW/95#/17:14
    Sarai 70#/BW/70#/17:16
    Brian 205#/BW/135#/17:55 Rx
    Nacho 135#/BW/95#/17:30 2rnds
    Darrin 125#/15#/75#/22:23

  4. James May 16, 2019 at 2:34 am - Reply

    5pm
    L1
    Jimmy 205#/BW/135#/-
    Kelsey 95#/BW/85#/16:07
    Tyler B 155#/25#/125/25:03 Rx
    Severen 135#/25#/95#/32:00
    Patrick 175#/BW/95#/26:10 Rx

    L2
    Brian K 205#/17:49 Rx

    WV
    Chris B 31:04 Rx
    Cami 36:19 Rx
    Warren 30:26 mod

  5. James May 16, 2019 at 2:36 am - Reply

    5PM
    Andy 155#/20#/95#/19:00
    Antim 75#/BW/95#/26:45
    Moses 155#/BW/65#/26:00
    Trapp 185#/BW/95#/15:41 Rx

    WV
    Blake 25:00 Rx
    Garrett 24:07 Rx
    Vagard 23:43 Rx
    Tasha 26:47

  6. James May 16, 2019 at 2:38 am - Reply

    6PM
    L1
    Mark 170#/BW/65#/21:03
    Elizabeth 75#/BW/95#/20:03 Rx
    Rachel 65#/BW/55/ 18:31

    WV
    Shelly 36:33 Rx

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