Most Recent Benchmark was Memorial Day - MURPH on May 26,2018 (28 days ago)

Tuesday Jan 2,2018

Welcome Mary

1-2-2017 (1314)

Cardio,Strength: Reps-Rx+
1. Warm-up
2 Steady Rounds:
12 Deadlifts 135/95lbs or less
Row 400m

2. Strength
8 Rounds:
100′ Farmer’s Carry (2 Complete Laps on gym floor)
Heavy KBs, DBs, Buckets
Rest as needed.

3. Met-Con
AMRAP 20 Minutes (Rx)
35 Air Squats
20 Hang Power Cleans 95/65lbs
6 Strict Handstand Push-Ups
(scale for HSPU is 2X HRPU)

AMRAP 25 Minutes (Rx+)
50 Air Squats
30 Hang Power Cleans 95/65lbs
10 Strict Deficit Handstand Push-Ups 4/3″

Optional work: Complete on your own
4. AMRAP 12 Minutes:
Row 300m
18 Chest To Bar Pull Ups
(Must be done in sets of 6.)
Rest :30

5. Interval
5 Rounds:
10 Cleans 155/115lbs Rx, 185/135Rx+
25 Push Ups
Rest :60

0% 0%
1st5+52Anna T Tue,Jan 2,2018
2nd5+45Kelly B Tue,Jan 2,2018
3rd5+44Destinee Tue,Jan 2,2018
1st5+4 Jake M Tue,Jan 2,2018
2nd4+56 Jordan Tue,Jan 2,2018
3rd7+45Joseph T Tue,Jan 2,2018

Jake M5+4 Rx
Jordan4+56 Rx
Ivan Mi8+10  Not Rx
Megatron almost Rx... kipping push-ups
Joseph T7+45  almost Rx... kipping pull-ups
Joe Ch6+35  Not Rx
lizbeth Not Rx
John C Not Rx
Jean L5+59  almost Rx... kipping pull-ups
Melinda5+56  almost Rx... kipping pull-ups
Anna T5+52  Not Rx
Kelly B5+45  Not Rx
tim s5+45  Not Rx
Destinee5+44  Not Rx
Brittany D5+23  almost Rx... kipping pull-ups
nichole v5+20  Not Rx
Daniel H5+15  Not Rx
Nick G5+1  almost Rx... kipping pull-ups
Deandra4+57  almost Rx... kipping pull-ups
Isabel4+52  Not Rx
gerald c4+45  Not Rx
Agatha4+28  Not Rx
Kadian4+15  Not Rx
Mary Not Rx
Lorena3+60  Not Rx
Liz3+41  Not Rx
desirea3+36  Not Rx
Raven3+30  Not Rx
Evelyn C3+28  Not Rx
Cory3+19  Not Rx
Tim F3+12  Not Rx
a-Lemar Rx... unknown rounds
Results Posted: 32