Complete 4 x 5:00 AMRAPs
25/32 Calorie Row
AMRAP in Remaining Time:
8 Wall Balls (14/20# to 9/10')
8 Toes to Bar
Rest 1:00 Between Rounds
*Athletes should aim to have to have at least 2:30 to complete AMRAP
COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!
Quote:
It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change, that lives within the means available and works co-operatively against common threats.
- Charles Darwin
- Charles Darwin
7 comments:
6am
Bill 2+3, 2+5, 1+12, 1+11 14#wb rom ttb
Subhan 2+8, 1+7, 1+11, 1+13 rx
Erika R. 2,2,2,2 sit ups
Brennan 2+8, 2+7, 2+4, 2 rom ttb
Ethan 3, 2+8, 2,2 rx
Leah 3+2,1+12,2+3,2 rom ttb
Christina 2+8,2,2+8,3 20 cals 10# rom ttb/knee ups
Kevin 3+8, 3, 2+8,2+8 rom ttb
Erika B 2+8,3,3+8,3+4 rom ttb (4th and 5th knee ups)
9:30
Emma 2+8, 2, 2, 2 (ROM TTB)
Colette 3+12, 3+12, 4 (sit ups), 4 (sit ups)
Jackie 3+11, 3+13, 3+13, 3+13 (V-Ups)
Rachel 3, 2, 2, 2+8 (ROM TTB/ V-Ups)
Aimee 3+9, 2+13, 2+13, 2+13 Rx
nooner
Sara B 3/ 2+7 /3+8/2+1 - 22 cal rom ttb 4/ v-up 4
Julia G 2+6 / 2/ 2/ 2 V- up
Julia C 2+10 / 2/2+3/1+10 TTB+ V-uP
Erini 2+3 / 2/ 2+1/2+1/1+13 rx
Chloe 2+4/2+5/2+2/1+14 rx
Pam 3+8 / 3/2+8/2+11 rx
Marissa 3+8 /2+8/2/2+1 6 TTB some 4 TTB
Jordan 2+11/ 3+13/3/3+8 14# V-up
Shannon 4+18/ 4+3 / 3+6/ 3+2 rx
Dana D 3+2 / 3/ 2+12/ 3 v -up/ ttb + v up/ 20 cals
Matty Bo 2+4/ 1 + 15/ 1+12/ 1+12 4 TTB 4 V- up
Edwin 4+8 / 4/ 3+3/ 2+8 28 cals/ V-up
Ali 3+4/ 3+2/3+5/ 3+5 10# - Vup
Ben 5/4/3+12/ 3+8 Rx
masters
Row
28/22/20/18 Cal row
then AMRAP of
6 Wall Ball
6 TTB or Toes to Pole
Lisa 2+1/ 2+6/2+3 / 2+7 10# ttb/ttp (18 cal)
Richard 2+4/2+6/3/3 air squat to 17 " box / plank (18 cal)
Terry 2+6 /2+6/ 2+6/2+6 10# ttb/ttp (22 cal)
Gordy 3+3/ 2+6/ 2+6/2+6 14# to 9 ft to 20" box (28 cal)
Megs 5 /5 /4+8 /5+3 4# WB toss/V-up (22 cal)
4:30
Gent 2+8, 2+3, 2+5, 2 ROM TTB
Eric 3, 3+2, 3, 2+8 Rx
Mae 2+8, 2+14, 2+6, 2+6 v-ups/ single are DB thruster
Karen M 2, 2+4, 2+6, 2+6 v-ups
Mike M 2, 2+8, 2+8, 2+3 ROM TTB
Karolina 3, 2+14, 2+7, 2+7 toes to pole
Adrian 3+4, 3, 3+2, 3+4 Rx
Corbin 2+8, 2+8, 2+8, 2+8 Rx
Matt D 3, 3+4, 3+6, 3+6 Rx
Nat 2+14, 2+10, 2+14, 2+8 v-ups/ ROM wall ball squat (hip pain)
Grace 3+14, 3+8, 3+8, 3+10 Rx
Jeff 4, 4, 4, 4 Rx
4:30
Korynne 2+14, 2+8, 2+10, 2+8 bird dogs instead of TTB
5:30
Rakshit: 3/2+9/2/2 RX
Seth: 4/3/3/3 T2P
Lil D: 2+3/2+2/2/1+8 ROM 21 cal
Sravanh: 2+6/2/2/2 14# ROM
Sai: 2+2/1+12/1+12/1+5 10# ROM
Karen: 3/3/2+7/2+8 10# ROM
Tucker: 3/2/2/1+8 10#
Ulysses: 3/3/2/2 ROM
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