Workout: Wednesday 07/17/2019

Level One

Tabata :20 Work, :10 Rest for 8 Intervals
Tabata Split Squat Jumps
-Rest 1 Minute
Tabata Thrusters 95/65#
-Rest 1 Minute
Tabata KB Swings 53/35#
-Rest 1 Minute
Tabata Power Cleans
-Rest 1 Minute
Tabata Bottom to Bottom Air Squats (Hold Bottom of Squat During Rest)
-Post Total Number of Reps

Level Two

3-2-1
Legless Rope Climb
9-6-3
Bench Press 155/115#
-Straight Into-
3-2-1
Peg Board
9-6-3
Bench Press
+
3 Rounds Not For Time
10 Glute Ham Raises
100m Bear Hug Sandbag/D-ball Carry 150/100#
-Post Time and Rx or Not

Weight Vest
Wear Weight Vest 20/14#

25′ (Level 1 Bear Crawl, Level 2 Handstand Walk)
10 Power Clean and Jerks 135/95#
25′ Bear Crawl/Handstand Walk
8 Power Clean and Jerks
25′ Bear Crawl/ Handstand Walk
6 Power Clean and Jerks
25′ Bear Crawl/ Handstand Walk
4 Power Clean and Jerks
25′ Bear Crawl/ Handstand Walk
2 Power Clean and Jerks
25′ Bear Crawl/ Handstand Walk
-Post Time

By |2019-07-17T15:44:43+00:00July 17th, 2019|Uncategorized|

6 Comments

  1. Paul July 17, 2019 at 2:18 pm - Reply

    5:15
    L 1
    Vince 233
    Tim R. 195 Rx
    Cathy 215 Rx
    Andy 302 Rx
    Amadi 410 Rx

    WVW
    Chris F. 9:21 Rx
    Tim S. 15:20 Rx
    Rob 17:00
    Diana 6:09 Rx
    Mark T. 14:26 Rx
    Milly 5:54

  2. Tyler Rodems July 17, 2019 at 4:45 pm - Reply

    9am
    L1
    Walt 287 Rx
    Sam S. 314 Rx
    Sonya 266
    Tina 325 Rx
    Jennifer 235 Rx
    “WV”
    Lisa 4:31 Rx

  3. Tyler Rodems July 17, 2019 at 7:49 pm - Reply

    12pm
    L1
    Darin 272 Rx
    Thomas 315
    Susan 252 Rx
    Dax 200

  4. CFEC Staff July 18, 2019 at 12:49 am - Reply

    4pm
    L1
    Shannon 242 Rx
    Pat 271 Rx
    Severen 293 Rx
    Warren 400 Mod
    Sarai 249 Rx
    L2
    Brian K. 12:23 Rx/ C
    “WV”
    Cami 12:17 Rx
    Jake 10:33 (L2 Rx)
    Chris B. 5:16 Rx
    Tyler B. 11L36 (L2, No Vest)
    Will 6:19 Rx
    Jimmy 6:11 Rx

  5. CFEC Staff July 18, 2019 at 12:50 am - Reply

    5pm
    L1
    Hannah 294 WV 20#
    Antim 220
    Andrea 328 Rx
    Chris B. 264 Rx WV
    Jimmy 260 Rx WV
    L2
    Caden 22:12 MOD/ C
    “WV”
    Garret 9:30 115#
    Blake 17:55 L2 Rx
    Vegard 8:19 Rx

  6. CFEC Staff July 18, 2019 at 1:48 am - Reply

    6pm
    L1
    Katie 232 Rx
    Mark 204
    Elizabeth 252 Rx
    Charlie 287 Rx
    Adrian 162
    Julia 302 Rx
    “WV”
    Rach 5:13 WV
    Kat 6:13 Rx
    Eric 5:31 Rx

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