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Thursday, Nov 9, 2017

Happy Birthday Jean L

11-9-2017 (1289)


Cardio,Strength: Weight
Warm-up
600m Run
Then
Steady through:
10 Good Mornings
20 Overhead Squats
40 Double Unders

2. Strength
Deadlift
5×1 @ 75-80%

3. Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week.

WOD
5 Rounds:
Row 30/20 Calories
Rest 3:00
Full effort each interval.  

Optional Finisher complete on your Own
6b. Strength Accessory
Single Leg Squats
4×12 on each Leg
Build weight through all three sets
Rest as needed.

0% 0%
1st400 Brittany D Thu,Nov 9,2017
2nd170 Natalia M Thu,Nov 9,2017
3rd160 Anna T Thu,Nov 9,2017
1st570 a-Lemar Thu,Nov 9,2017
2nd410 Cory Thu,Nov 9,2017
3rd390 jose t Thu,Nov 9,2017

a-Lemar570 Rx
Cory410 Rx
Brittany D400 Rx
jose t390 Rx
Jorge D370 Rx
gerald c190 Rx
Natalia M170 Rx
Anna T160 Rx
Jordan100 Rx
glen45 Rx
Joe Ch45 Rx
Caren35 Rx
Jason C35 Rx
ornella15 Rx
belinda15 Rx
Evelyn15 Rx
Results Posted: 16
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