AMRAP in 8 Minutes:
2 Rope Climbs (15')
10 Slamballs (20/30#)
10/12 Calories Ski Erg
Rest 2:00
AMRAP in 8 Minutes:
12 GHD Sit-ups
25' Dumbbell Walking Lunge (Suitcase Carry) (2x35/50#)
12 Dumbbell Hang Power Cleans (2x35/50#)
Quote:
Your progress depends upon your degree of sustained intensity in a given direction.
- Roger McDonald
7 comments:
6am
Larissa 3+9 (6 strict pull ups), 3+17 25#
Subhan 3rx, 3+1rx
Tucker 2+17 rx, 3 35#
Brennan 3rx, 2+12 45#
Ethan 2+15rx, 3+12 45#
9:30
Colette 3+16 (6 strict pull ups), 5 Rx (25#)
Aimee 3+2 Rx+ (25#), 4+12 (25#)
Jackie 2+12 Rx+ (25#), 4 (30#)
Em G 2+5 Rx, 3+12 Rx
Cate 3 (15#), 3+3 Rx
Sydney 2+1 Rx, 3+13 (25#)
Mary 2+13 (15#), 3+13 (20#)
Matt P 3+1 Rx, 4 (25#)
Jamie 3+1 (foot work practice), 3+12 (35#)
Gillian 3 (15#/ 75% up the rope), 4 (20#)
1:00
Richard 3+11 #10, 3+15 #12
Teresa 3+17 #15, 3+18 #15
Deb 3+1 #15 holds, 3 #8 abmat
Ali 3+16 #25 10ft, 5+8 #20
Terry 3+18 #15, 4 #15
Kathy 4 #15 holds, 4 #12
Lisa 4+13 #10, 3+11 #15
Jordan 2+22 #25 7 rope, 4 #25
Will 3, 3+18 #25
Lee 3+11, 4 #15
Megs
3 + 12 (12 GHD/12 HE/ 12 Step up 13" 35#)
4 (lunge 25ft/ FC 50 ft 25#/ bike 8 cals)
masters
AMRAP in 8
1 Rope climb
10 Slamballs
8 cal ski
rest 3:00
AMRAP in 8
10 GHD Sit ups
25 ' feet lunge
10 DB HP Clean
1:00
Richard 3+11 #10, 3+15 #12
Teresa 3+17 #15, 3+18 #15
Deb 3+1 #15 holds, 3 #8 abmat
Ali 3+16 #25 10ft, 5+8 #20
Terry 3+18 #15, 4 #15
Kathy 4 #15 holds, 4 #12
Lisa 4+13 #10, 3+11 #15
Jordan 2+22 #25 7 rope, 4 #25
Will 3, 3+18 #25
Lee 3+11, 4 #15
4:30
Rich 4 Rx, 3+15 Rx
Nat 3+8 Rx, 3+19 Rx
Mike 4+12 (25#/ ab mat), 3rds (20#)
Adrian 3+13 Rx, 3+5 Rx
Karolina 2+15 (10’), 5+12 (20#)
Corbin 3rds (sc), 3rds (sc)
Noah 3+22 (30#), 4rds womens Rx
Freaky 4+2 Rx, 4+20 Rx
Camila 3+10 (pull to stand), 4+2 (15#/ ab mat)
Leanna 3+3 (10#/ pull to stand), 4+12 (ab mat/ body weight lunge/ 15#)
Becca 3+2 (10#/ pull to stand), 3+10 (ab mat/ body weight lunge/ 15#)
Korynne 3 Rx, 4 Rx
Leah 3+9 Rx, 4+9 (25#)
Karen 3 (15#), 3+12 (30#)
Graysen 3+1 (15#), 3+1 (10’/ 25#)
Pablo 3 Rx, 3 (35#)
5:30
Danielle 2+1 Rx, 3+16 (25#)
Tori 3 Rx, 3+15 (30#)
Jess 3+3 (6 banded pull ups/ 25#), 3+12 (30#)
Seth 4+20 (6 ring rows), 4 rds (med ball sit up)
Rakshit 3+11 (1 rope climb/ 15#), 4+12 (ab mat/ 25#)
Greg 3+19 Rx, 3+8 rx
Post a Comment