Row 1000 meters
21 Thruster 65/95#
15 Pull-ups
Row 750 meters
18 Thruster 65/95#
12 Pull-ups
Row 500 meters
15 Thrusters 65/95#
9 Pull-ups
Rest 2 minutes between each round.
Each round will be timed and recorded separately.
Quote:
"The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights."
- Muhammad Ali
Results:
6 AM
Peterson (85#) 7:05, 6:47, 5:31
Schaefer (Rx) 6:34, 7:06, 5:18
Megs (65#, GTO) 6:57, 5:35, 3:51
Jim T. (75#, Red) 6:31, 6:11, 4:34
Rinat (Rx) 6:57, 6:23, 4:32
King (Rx) 6:50, 6:20, 4:21
Shival (65#, Blue) 8:06, 7:02, ??
Alona (55#, band) 7:35, 7:25, 6:28
PH 7:13/6;28/4:11 band
Brian R 7:28/6:50/5:31 Rx
Jessy 6:14/5:23/4:12 run 35 band
Ryan B 6:08/5:20/3:42 Rx
Joy 8:01/6:39/4:53 55 mf
Steve m 7:20/7:10/5:47 75 band run
Kate C 6:44/5:53/4:08 25DB
Robin 8:20/7:16/5:16 35 JPU
Steph I 8:20/7:00/4:55 35 band
Tim P 6:41/4:46/3:50 Rx
Travis 8:44/10:15/5:24 Rx
Vinny 5:25/4:30/3:43
Mike P 6:08/4:58/3:27
Patrick (75#) 7:29/6:49/4:53
Kate K. (run) 7:27/6:29/4:59
Gene 7:23/6:27/4:04
Flounder (run/65/mf) 7:29/6:50/4:46
Manisha (35/band) 8:31/7:54/5:51
Cory (35/bands) 7:45/7:10/5:20
Roman (75#) 8:16/5:14/4:39
Jen S. 6:54/7:46/6:26
Faby 6:13/5:37/3:55
Sean (75/rr) 8:06/8:02/6:03
Ditty (45#) 9:19/6:31/4:28
Jess C. 7:18/6:23/4:50
Albert 6:10/???/18:40
Conn 7:57/7:12/5:06
Jeremy (85/band) 10:10/10:13/5:40
Arun (75/band) 8:26/8:26/5:54
Heather (band) 7:47/7:20/4:38
Leslie (20db pp/band) 6:32/5:36/3:50
Fayth (40/rr) 8:06/6:19/4:44
Anne (15/rr) 7:17/5:59/4:14
Results:
Peterson (85#) 7:05, 6:47, 5:31
Schaefer (Rx) 6:34, 7:06, 5:18
Megs (65#, GTO) 6:57, 5:35, 3:51
Jim T. (75#, Red) 6:31, 6:11, 4:34
Rinat (Rx) 6:57, 6:23, 4:32
King (Rx) 6:50, 6:20, 4:21
Shival (65#, Blue) 8:06, 7:02, ??
Alona (55#, band) 7:35, 7:25, 6:28
PH 7:13/6;28/4:11 band
Brian R 7:28/6:50/5:31 Rx
Jessy 6:14/5:23/4:12 run 35 band
Ryan B 6:08/5:20/3:42 Rx
Joy 8:01/6:39/4:53 55 mf
Steve m 7:20/7:10/5:47 75 band run
Kate C 6:44/5:53/4:08 25DB
Robin 8:20/7:16/5:16 35 JPU
Steph I 8:20/7:00/4:55 35 band
Tim P 6:41/4:46/3:50 Rx
Travis 8:44/10:15/5:24 Rx
Vinny 5:25/4:30/3:43
Mike P 6:08/4:58/3:27
Patrick (75#) 7:29/6:49/4:53
Kate K. (run) 7:27/6:29/4:59
Gene 7:23/6:27/4:04
Flounder (run/65/mf) 7:29/6:50/4:46
Manisha (35/band) 8:31/7:54/5:51
Cory (35/bands) 7:45/7:10/5:20
Roman (75#) 8:16/5:14/4:39
Jen S. 6:54/7:46/6:26
Faby 6:13/5:37/3:55
Sean (75/rr) 8:06/8:02/6:03
Ditty (45#) 9:19/6:31/4:28
Jess C. 7:18/6:23/4:50
Albert 6:10/???/18:40
Conn 7:57/7:12/5:06
Jeremy (85/band) 10:10/10:13/5:40
Arun (75/band) 8:26/8:26/5:54
Heather (band) 7:47/7:20/4:38
Leslie (20db pp/band) 6:32/5:36/3:50
Fayth (40/rr) 8:06/6:19/4:44
Anne (15/rr) 7:17/5:59/4:14
6 comments:
hey guys
I plan on attending the 7:30 class tonight.
I need a favor for any of you who are willing to help me.
my place is 2 miles from the box and I need help moving two peices of furniture from my bedroom to the basement.
I would need two guys to help.
if any of you are free and willing please let me know.
I will pay
thanks
I will be checking this to see
call or text 215-932-0727
Heather Smith
Nooner Results for Steph:
Peterson (85#) 7:05, 6:47, 5:31
Schaefer (Rx) 6:34, 7:06, 5:18
Megs (65#, GTO) 6:57, 5:35, 3:51
Jim T. (75#, Red) 6:31, 6:11, 4:34
Rinat (Rx) 6:57, 8:23, 4:32
King (Rx) 6:50, 6:20, 4:21
Shival (65#, Blue) 8:06, 7:02, ??
Alona (55#, band) 7:35, 7:25, 6:28
Sorry Rinat, I think that was 6:23, not 8:23 for round 2
4:30
PH 7:13/6;28/4:11 band
Brian R 7:28/6:50/5:31 Rx
Jessy 6:14/5:23/4:12 run 35 band
Ryan B 6:08/5:20/3:42 Rx
Joy 8:01/6:39/4:53 55 mf
Steve m 7:20/7:10/5:47 75 band run
Kate C 6:44/5:53/4:08 25DB
Robin 8:20/7:16/5:16 35 JPU
Steph I 8:20/7:00/4:55 35 band
Tim P 6:41/4:46/3:50 Rx
Travis 8:44/10:15/5:24 Rx
Nice work tonight everyone! And thank you for being patient and keeping track of your times!!! Shout out to Travis for sticking it out and grinding through to complete the whole workout Rx.
5:30
Vinny 5:25/4:30/3:43
Mike P 6:08/4:58/3:27
Patrick (75#) 7:29/6:49/4:53
Kate K. (run) 7:27/6:29/4:59
Gene 7:23/6:27/4:04
Flounder (run/65/mf) 7:29/6:50/4:46
Manisha (35/band) 8:31/7:54/5:51
Cory (35/bands) 7:45/7:10/5:20
Roman (75#) 8:16/5:14/4:39
6:30
Jen S. 6:54/7:46/6:26
Faby 6:13/5:37/3:55
Sean (75/rr) 8:06/8:02/6:03
Ditty (45#) 9:19/6:31/4:28
Jess C. 7:18/6:23/4:50
Albert 6:10/???/18:40
Conn 7:57/7:12/5:06
Jeremy (85/band) 10:10/10:13/5:40
Arun (75/band) 8:26/8:26/5:54
7:30
Heather (band) 7:47/7:20/4:38
Leslie (20db pp/band) 6:32/5:36/3:50
Fayth (40/rr) 8:06/6:19/4:44
Anne (15/rr) 7:17/5:59/4:14
going 80-85% on the row and hammering the thrusters and pull ups (or ring rows) was definitely the way to go. Remember on thrusters that if you're pretty proficient at them, you can become better by exploding out around parallel, not necessarily from the bottom.
I was at 55 not 35. Sorry for the chicken scratch handwriting!
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