Workout: Wednesday 07/10/2019

Level 1

EMOM for 10 minutes
Odd minutes: 3 Front Squats  *AHAP
Even minutes: 6 Handstand Shoulder Touches
+
800m Run
30 Alternating Box Pistols
30 Burpees
800m Run
Post load and time.

 

Level 2

EMOM for 10 minutes
Odd minutes: 1 Legless Rope Climb  15′
Even minutes:20 KB Swings  70#/53#
+
20 – 10 – 20
Alternating DB Squat Snatches  50#/35#
Alternating Pistols
CTB Pull Ups
+
0n the 1:10, 200m Run X 6
Post Rx or not, time and Rx or not.

 

“Weight Vest Wednesday”
800m Run
400m KB Suitcase Carry  53#/35#
30 Alternating Single Arm KB Clean and Jerk
30 Burpees
30 KB Walking Lunges
400m KB Suitcase Carry
800m Run
Post time.

By |2019-07-10T02:22:15+00:00July 10th, 2019|Uncategorized|

6 Comments

  1. Paul July 10, 2019 at 2:16 pm - Reply

    5:15
    L 1
    Bryan 215#/17:29 Rx
    Tim R. 135#/17:36
    Andy 155#/16:16
    Tracy 95#/15:15 Rx
    Newman 185#/13:29 Rx
    Paul 135#/16:50 Rx

    L 2
    Amadi C/-/-

    WVW
    Tim S. 34:04 Rx
    Vince 29:30
    Rob 39:14
    Chris F. 33:57 Rx

  2. James July 11, 2019 at 2:23 am - Reply

    9AM
    L1
    Amanda 105/21:33
    Nicole 85/19:25
    Charlie 95/18:05

    WV
    Laurie 32:40
    Jennifer 35:10
    Dylan 29:43
    Walt 28:49
    Sam 24:52 Rx
    Tina 31:38 Rx
    Andrea 32:54 Rx
    Sonya 40:12

  3. James July 11, 2019 at 2:25 am - Reply

    12 PM
    Stephanie 125#/18:23
    Darrin 155#/15:28 Rx
    Haley 135#/18:36 Rx
    Nicole 135#/17:29 Rx

    WV
    Grace 40:40 Rx
    Susan 40:40 Rx

  4. James July 11, 2019 at 2:29 am - Reply

    L1
    Shannon 95#/22:45
    Tyler B 195#/17:08 Rx
    Jimmy 225#/17:35 Rx
    Severen 195#/12:53 Rx

    L2
    Trapp C/11:20 Rx/Rx
    Jake C/19:26 Rx/Rx

    WV
    Warren 36:10 mod
    Chris B 34:55 Rx
    Will 29:07 Rx
    Linda 31:55

  5. James July 11, 2019 at 2:31 am - Reply

    5PM
    Cindy 75#/28:44
    Antim 115#/18:20

    WV
    Garrett 28:13 Rx
    Kathy 30:20
    Nick 40:41
    Hannah 29:13 Rx 20# vest
    Jean 38:59 mod

  6. James July 11, 2019 at 2:32 am - Reply

    6PM
    Adrian 95#/20:05
    Kate 80#/21:10

    WV
    Eric 23:06 Rx
    Kat 25:46 Rx
    Sloane 23:47 Rx
    Beverly 32:58 Rx

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