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Friday Dec 15,2017

Happy Birthday Tatiana
Welcome cristiane


Cardio,Strength: Rounds
1. Warm-up
3 Steady Rounds:
10 Jumping Squats
10 Calorie Row
1 Rope Climb or 5 Pullups

Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
7×1 @ 80-90%

3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00

After completing pieces group workout, optional work available.

6. Accessory
Sled Push
Heavy AF
100′ x 4
Rest as needed. (100ft is gym floor down and back twice)

0% 0%
1st9+11 Melinda Fri,Dec 15,2017
2nd9+8 Megatron Fri,Dec 15,2017
3rd16+6Megan O Fri,Dec 15,2017
1st10+8 Rob Z Fri,Dec 15,2017
2nd9+15Cory Fri,Dec 15,2017
3rd8+18Joseph T Fri,Dec 15,2017

Rob Z10+8 Rx Not Rx
Melinda9+11 Rx Not Rx
Megatron9+8 Rx Not Rx
Megan O16+6  Air Squats
Deandra10+9  Not Rx
Kelly G10+3  Not Rx
Agatha9+20  Not Rx
Cory9+15  Not Rx
Kelly B9+8  Not Rx
Anna T9+7  Not Rx
marie l Not Rx
Stacey Not Rx
Joseph T8+18  Not Rx
Jake M Not Rx
Kadian6+23  Not Rx
Reyes6+11  Not Rx
tim s6+2  Clean + Jerks
a-John 5 minute AMRAP (5 pull-ups, 5 HSPU), 5 min rest, 3 min AMRAP (5 push-ups, 10 sit-ups), 3 min rest, 50 wall balls; 8 rounds, 7+11 rounds, 3:30
Results Posted: 18