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Friday Jan 12,2018

John C

1-12-2018 (1321)

Cardio,Strength: Time-Rx+
1. Warm-up
3 Steady Rounds:
Row 250m
15 Good Mornings
10 Dumbbell Push Press
5 Strict Handstand Push-Ups or 10 Reg Pushups

2. Oly
Split Jerk
7×2 75-85%

3. Met-Con
7 Rounds:
Row 200/150m
10 Shoulder to Overhead 95/65Rx, 135/95lbs Rx+
(Partners of 2 one person on the rower the other on the bar. You cannot switch until all reps are complete.)

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses. Complete on your own

4. Interval  
3 Rounds:
6 Complete gym floor laps Farmers Carry 70/53lbs each hand
120 Double Unders
20 Double Kettlebell Front Squats
Rest :90

5. Strength
Sumo Deadlift
Heavier than last time, but perfect controlled reps.
Watch the video HERE

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1st14:35 +nichole v Fri,Jan 12,2018
Taylor Fri,Jan 12,2018
2nd14:14 John C Fri,Jan 12,2018
3rd12:36Kelly G Fri,Jan 12,2018
1st12:58 +Nick G Fri,Jan 12,2018
Ivan Fri,Jan 12,2018
2nd13:50 +a-Lemar Fri,Jan 12,2018
3rd12:36 Jake M Fri,Jan 12,2018

Nick G12:58 Rx+ 207 lb jerk
Ivan12:58 Rx+ 135 lb jerk
a-Lemar13:50 Rx+
Taylor14:35 Rx+ 115 lb jerk
nichole v14:35 Rx+ 80 lb jerk
Jake M12:36 Rx 177 lb jerk
a-John12:40 Rx 155 lb jerk
Tim F13:50 Rx 115 lb jerk
Jordan13:50 Rx 115 lb jerk
Cory13:56 Rx 125 lb jerk
John C14:14 Rx 115 lb jerk
Kelly G12:36  65 lb jerk
Evelyn C14:14  35 lb jerk
Tanjala14:35  65 lb jerk
lizbeth22:00  Alt WOD
Megan O26:26  Alt WOD
Deandra26:43  Alt WOD, 115 lb jerk
Kelly B26:54  Alt WOD, 115 lb jerk
Results Posted: 18