LIFT-MOVE-WORK
On a 20 Minute Clock:
0:00 - 4:00:
1 RM Clean
*Rest 2:00*
6:00 -10:00:
AMRAP in 4:
Bar Muscle-ups
*Rest 2:00*
12:00-20:00
AMRAP in 8:
30 Double Unders
8 Single-Arm DB Push Press (Left) 35/50#)
8 Single-Arm DB Push Press (Right 35/50#)
8 Lateral DB Burpees
Quote:
“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”
– Steve Jobs
5 comments:
6 am
mark(195#, 10 RX, 3+47 40#
subhan (185#, 17 rx, 3+38)
Mike S (135#, 22JBMU, 2+19 30# 20 dubs
Kate C 155# 7 chest to bar, 3+20 RX
Julia 105#, attempts, 4+44 30#
Makayla 155#, 30 ring dips, 3+48 rx
jamie 155#, 18 JBMU , 4+ 9 RX
Kamilla 95# , 12 banded PU, 3+30 15#
Laura 85# , 6 Jbmu, 3 20# 15 dubs
Brian 215# 16 Rx 3+32 15 dubs
Sean F 315# , 35 rx 3+33 70#
Ben 165#, 10 JBMU , 2+23 45#
9:30
Renee 105#, 16 JBMU, 4+52 25#
Mary 130#, 20 JBMU, 3 25#
Jackie 160#, 20 JBMU, 3+17 30#
Em G 110, 18 JBMU, 3+34 RX
Jill 125#, 25 JBMU 2+48 30# dubs+singles
Ina 65#, 20 low bar MU, 3 20#
4:30
Joe S 265, 10, 3+40 rx
Greggy 225, 31, 2+36 rx
Donna 140 PR! practice, 3+20 30#
Ben 205, ghd 32, 3 (right arm only ) 10bike cals
Marissa 175, 13, 4+23 rx
Alex T 195, 7, 3+25 35#
Keight 274, 20, 3+6 rx
Alex Th, 1, 4+36 rx
5:30
Baez 255, 23, 2+35 rx
Matt T Practice 5 25# singles
Megan O 8x3 @ 90# bench press, 26, 3+12 30# DB 10cal ski 12 slam ball 25#
Danielle C 95, h2b 18, 3+46 25# singles and dubs
Dana 175, 23, 3+39 rx
Noon
Olan 195,3 , 2+38 40#
Gordy 190#, 17, 3 + 35#
The Natalie 160#, 3+51 RX
Denise 145# PR!, 16 RX, 3+44 RX
Karen 125#, 48 JBMU 30 inch box , 2+30 dubs/singles
Pam 160# , low bar MU, 20# on right shoulder
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