TEST DAY- RECORD RESULTS
5 RM Front Squat
Cash out:
AMRAP in 7 Minutes:
7 Front Squats @ (70% of 5 RM)
7 Strict Handstand Push-ups
Endurance Note:
Yes it’s humid and hot but be smart and hydrate each and every day and we are going to stick to the schedule and test out a TIMED MILE ON the track, I’ll be at Conestoga High school to do this specific workout. 6pm sharp. You may look up the address on your own and plan for that 1 mile test as the workout, with some very short intervals after a full recovery period. After the track workout if the interest is there let's aim for "recovery drinks" at the City Works in the KOP Town Center at 7:15 as we have been planning to schedule this after a hard workout. All are welcome. -Coach Pappas
Quote:
"The key is to keep company only with people who uplift you, whose presence calls forth your best." - Epictetus
6 comments:
In height order...
6am
Jeremy 205, 3+8
Mike Mel 205, 3+7 3abm
Kevin B 185, 4+10 2abm
Jeff G 135, 4 scaled
Mark S 205, 3 with 2abm
Rasean 185, 5 strict
Ben M 165, 4
Mike S 135, 3+7 box
Manny 205, 3 with box
Jeff Ma 205, 4+2
Sam B 300, 3+7
Jamie S 185, 3+10 (135#)
Colleen B 140, 5+4 2abm
Ellie P 115, 4 20"box
Julia C 125, 4+1 (80# 2abm)
Theresa 115, 3+12 1abm
7am
Ryan Cr. 185, 4+13
Lauren H 135 (wonky knee) formwork, 4+3
Anna (formwork rehab) 5 rounds
830
Aimee 163/ 175 (4), 6 (125)
Steph V 113 box/ 5 (seated press 20#)
930
Shawn 145/ 3+8 (2ab, 95)
Mary H 75 (form)/ 5 (65, 3ab)
Jackie H 165 (175x4)/ 4 (115, 4 hspu 3ab)
Delaney 120 pr!/ 5 (85, 2/3 ab)
Caitlyn B 125/ 5+7 (85, 2ab)
Laura St 70 pr/ 5 (50, 3ab)
Barb B 70 pr/ 5 (50, kick up att)
Emily G 115/ 5 (85, 3ab)
Express
Carl B 225/ 4+ 7 (157.5)
Remer 255/ 3+11 (185)
Karen M 165 (173x3)/ 2+10 (115)
Kevin H 265/ 2+7 (185)
Masters
7min AMRAP
7 MBC
7 slam balls
Pam 145/ 8+4 (14/30#)
Mom 50/ 7 (8/15#)
Dad 78/ 7 (14/20#)
Anne B 80/ 7+4 (12/15#)
Barb C 45/ 7+5 (10/15#)
Jack 83/ 7 (15/25)
430
Donna 125/ 5+7 (85, 3ab)
Roberto 210 pr/ 3+7 (145)
Ellie 120 pr/ 5+2 (85, 2ab)
Tommy 105/ 5 (75, 2ab)
530
Dan M 225/ 2+7 (2ab, 155)
Joe S =]
Erinn 135/ 4+5 (95. 3ab/ push up)
Britt 100 pr/ 6 (70, 3ab)
Matt B 225/ 2+ 7 (kick up, 155)
Lily 145/ 5+1 (105/ 2ab)
Sam F 155/ 4+4 (110, master cushion)
Siva 93 pr/ 4+3 (53, push up)
Cherie 130 pr/ 4 (85, l sit 15# db)
630
Maryrose 45/ 6 (35, box pu)
Ryan k 80/ 3+4 (75, pu)
Gia 110/ 4+7 (70. 2ab)
Cory 215/ 2+7 rx
Yasmine 85/ 3 (65, pu)
Ari 185/ 3 (135, 2ab)
Erik 205/ 3+11 pu
Chak 155/ 3 (105/ ku)
730
Rocio 115/ 4+ 7 (kick up)
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