5 Rounds:
30 Wallballs (14/20 to 9/10ft)
5 Squat Snatch
Rest 2:00
Record load and time for each round. Athletes can choose to stay at one weight for the snatch or increase load each round.
Endurance Note:
Endurance running workout will meet at the box at 6pm. The workout is a flat "Tempo Fartlek" type of interval run on the SRT (Schuylkill River Trail) just over the bridge and across the river
Quote:
"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved."
- Helen Keller
4 comments:
Theresa 21:16,65,75,80,85,90
Ellie C 20:55,35
Annie 21:44,35
Jeff G 21:,14#,65
Jeremy 20:05,95,105,115,125,135 SQ.CL
Jamie 19:40,105,115,125,135,145 SQ.CL
Mark 24:05,95,115,125,135,135
Sean 22:22,95,105,115,125,135
Meg 23:23,75,85,95,105,115
Justin 21:28,135,165,185,185,185 SQ.CL
Matt 20:33,14#,35,40,45,50,55
Sam 17:50,95,95,115,115,115
Jen C 22:19,75,85,95,105,110
Mak 22:33,65,75,80,85,95
Alex 23:53,75
Delaney 17:54,#8,35
Molly 23:54,65
830
cate 23:46 (75/85/95/95/95)
Aimee 25:34 (105/115/125/130/135)
Jenna 23:40 (85/90/95/100/105)
Evie 25:40 (65/85/95/105/120)
Lea 18:30 (125/125/125/135/145) clean
930
Larissa 21:32 (30/35/40/40/40, 10# wb)
Kevin h 21:29 (95/100/105/110/115 power)
Steph v 22:43 (63/73/83/93/93 rom 12# wb power)
Katri 22:27 (35#, 10#)
Emily 18:23 (35#, 10#)
12:15
Remer 30:21 (135/145/155/160/165)
Keith b 37:05 (155/165/175/185/205)
Carl b 36:39 (145/135/135/140/145)
Christine 23:50 (55/55/65/65/65)
Tommy 20:40 (33/33/33/33/43, 14#wb)
Bridget 23:29 (65/75/85/90/95)
Rich a 30:00 4rds (135/145/155/165)
Gordy 26:24 (95/105/115/125/130)
Masters
5 rds
20 wallballs
5 snatches
2:00 rest
Anne B 14:49 (35/35/35/40/40,8#)
Pam 16:20 (75/85/95/105/115 clean, 6#)
Dad 15:22 (35/35/55/55/55,14#)
Mom 16:16 (30/30/30/30/35, 8#)
Tim h 20:37 (75/95/115/115/120)
Terry 15:48 (35/40/45/50/55,10#)
Laurie =) 25/25/35/35/35,8# wb
Barb z =) 35/40/45/50/35,6#
430
Subhan 28:05 (95/115/120/125/130) rom
Alex tu 29:17 (45/55/55/55/55, 16#)
Karen m 20:43 (65/75/75/85/85)
Lily 27:51 (65/75/85/85/90)
Matt bo 30:52 (115/125/135/125/125)
Julie r 28:32 (75/75/80/85/80)
Jeff p 34:35 (155/165/175/185/195)
Natalie d 30:45 (75/85/90/95(1)90/90)
Jess a 23:12 (55 hang power, 10#wb)
Mike m 21:20 (95/105/105/115/125 clean)
Shawna 22:11 (65,10#)
530
Samson 27:20 (95/95/105/105/115,14# rom)
Caitlyn b 22:00 (55/60/65/70/75)
Mike c 23:10 (65/75/85/95/95)
Erinn 21:29 (65/75/80/85/90)
Jeff h 25:37 (95/105/115/115/125)
Dan m 26:45 (95/105/115/125/130)
Sarah h 23:01 (35#,8# wb)
Merna 23:20 (55#, 8# wb)
Farrah 24:35 (35#, air squat to box)
Raj 27:42 (85/95/105/115/125)
Joe s 32:16 (135/135/140/150/160)
Jp 36:02 (125/135/145/155/160 pwr)
Alex th 25:05 (55/60/65/70/75)
630
Andrew m 23:53 (115/135/155/165/175)
Hasan 24:50 (75/85/95/95/95)
Gia 26:51 (55/60/65/70/75)
Chak 27:45 (65/75/75/95/95)
Laura st 28:05 (15/35/35/35/40 rom, 8# wb)
Kim 31:17 (10# wb, 55/65/60/60/60)
Erika 20:23 (10#, 45/33/33/33/33)
Amanda k 25:46 (12# wb, 55/55/60/65/70)
Jerry t 26:04 (14# wb, 63/73/83/93/113)
Danielle 19:14 (75/80/85/90/95)
730
Missy 25:00 (35/40/45/50/55)
Alex 25:57 (35/45/50/55/65)
Dave 16:39 3 rds (95/105/115)
Rocio 26:17 (35#, 8’)
Lucas 22:54 (95/115/125/135/145)
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