Take 20 Minutes to work up to a 1 RM Overhead Squat
then...
For time:
Run 400 Meters
30 Power Cleans (75/115#)
20 Overhead Squats (75/115#)
10 Sandbag Cleans (100/150#)
Quote:
“Hardships often prepare ordinary people for an extraordinary destiny.”
- C.S. Lewis
6 comments:
1215
Hazard 7:28 (35# one arm for all)
Jessie 85/ 9:10 sc
Katie 15# form/ 9:16 (15/25#)
Matt t 175 chains/ 7:04 (75/100# fs)
Tim h 155 pr/ 9:31 (95/ 6ohs/ 100#)
Pete d 275 with chains/ 9:59 (100#)
Bridget 115/ 8:19 rx
Theresa l 125/ 8:29 (70#)
Remer 245 pr/ 9:37 rx
Kevin h 85/ 9:18 (115 fs)
Masters
Choose your squat
Mom 35 ohs/ 7:25 (15/25#)
Dad 133 back squat/ 6:28 (45/50 sb)
Pam 175 fs/ 6:26 (75/70)
Ina 115 bs/ 8:42 (35/ pvc/50 sb)
Terry 60 ohs/ 7:18 (35/33)
Barb z 63 ohs/ 10:20 (55/35/50)
430
Jilla 170 pr/ 7:50 rx
Laura a 140/ 7:41 rx
Amm 135/ 8:30 (7 sb)
Matt bo 165/ 12:43 rx
Tunde 100 pr/ 10:58 (55/ 50# sb)
Lily 145 pr/ 11 ish rx
Larissa 55/ 8:22 (33/55, 70# sb)
Randy 165/ 11:28 rx
Karen m 95 pr/ 10:00 (75/55, 70# sb)
5:15/6a
Jamie Sp 95# 6:27 55#OHS
Dana D 120#/8:29 Rx
Kevin B 185/6:27 105#/100SB
Mark Sp 175#/8:25 105/100SB
Mike C 125#/6:24 75#/70SB
Holly F 65#/8:20 65#/33#OHS/70SB
Manny 135# PR!/10:54 75#/100#SB
Julia C 115# PR!/9:04 65#/70#SB
Ellie P 115# PR!/7:45 65#/50#SB
Sam B 185# PR!/6:53 Rx
5:30
Steph V. 113/7:51 (bike, 63rom, 70SB)
Keith 275/9:58 rx
Andrew M. 235/6:07 rx
Braden 175/10:40 rx
Jeff P. 265/6:45 rx
Erin M. 105x3/9:18 (75/65, 70SB)
Shawna 103/12:48 (63, 70SB)
Micah 205/8:32 rx
Joe S. 185/6:20 rx
Erinn M. 105x3/8:25 (75, 70SB)
Jen C. 165/7:18 rx
Lauren H. 170/10:58 (70SB)
Roberto 145/11:46 (100SB)
Bhargav 85/11:00 (65, 70SB)
Dan M. 175PR!/11:13 (100SB)
Samson 165/9:58 (100SB)
Tom 285/7:03 rx
6:30
Gia 140BS/8:35 (BS, 70SB)
Sarah J. 90/10:50 (55, 70SB)
Danielle G. 145PR!/6:51 rx
Jake 75/8:48 (70SB)
Mike Mc. 65rom/11:00 (83clean, 33oh rom, 100sb)
Molly 90/10:40 (65, 70SB)
Yex 120 PR!/8:20 (65, 70SB)
Josh S. 225/--
Chak 135/11:02 (95,15 ohs reps, 100SB)
Jeff H. 115/12:20 (rom, 100SB)
7am
colleen b 140PR/7:30 rx
Shawn w 75/7:41 65&100sb
Anna c 40/10:00 500m row 55pc/15 ohs
Ryan c 105/9:12 65&70sb
Mike p 190/10:30 rx
Laura st 65/8:43 35&50sb
Hasan 150/10:09 100sb
Alex b 80/10:28 500m row 60 hpc&70sb
930
Aimee 135/7:49 rx
cate 145/8:35 rx
Julie r 125 PR/11:39 65
Caitlyn B 110 PR 9:47 rx
Em G 80 PR/8:43 45&70sb
Manisha 95/8:28 60&50sb
Christine r 95/10:16 65&50sb
Neil 225 PR 9:05rx
Kim 35 PR 7:00,15,50
Larissa 35, 13:44 HPC @15,50
Karen 83,9:52 55,50
Ro 123, 10:29, 55,70
Subhan 135,12:16 rx
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