Most Recent Benchmark was Deadlift Max on Dec 3,2018 (9 days ago)

Monday Nov 6,2017

Cardio,Strength: 11-6-2017 (1286)Other Posted Results

11-6-2017 (1286)


Cardio,Strength: Time-Rx+
Warm-up
3 mins Double Unders or Single Unders
Then
Steady Through
30 KB Swings 53/35lbs
120′ Handstand Walk or 7 Wall Walks

Strength
Back Squat
3×3 @92.5+%
If you made all your lifts at 3×3 last week, increase the weight..

Conditioning
3 Rounds:
21 Handstand Push-Ups or Plate Push up
21 Kettlebell Snatch 55/35Rx, 70/53lbs Rx+
Row 500m
(Chest must touch ground on the push-up between the two plates)

Optional Extra work on your Own
Gymnastics Accessory
Strict Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities.
Click HERE for some Strict Muscle Up tips.

5b. Strength Accessory
Good Mornings
3×25 @95/65lbs
Rest as needed.

0% 0%
1st14:16Kelly G Mon,Nov 6,2017
2nd16:15Raven Mon,Nov 6,2017
3rd16:43Kadian Mon,Nov 6,2017
1st16:18Jorge D Mon,Nov 6,2017
2nd17:52Vikram Mon,Nov 6,2017
3rd18:30Sean K Mon,Nov 6,2017

a-Lemar19:17 Rx 365
Bree21:12 Rx 175
Brittany D24:01 Rx 215
jennifer p12:56  85
marie l14:16  185 lb squat
Kelly G14:16  95 lb squat
Melinda14:50  205
Megan O14:55  85
Lorena Mo15:00  135
carmela15:10  45
Ivan Mi15:56  275
Raven16:15  125
Jorge D16:18  275
Stacey16:30  135
desirea16:38  125
Anna T16:41  125
Kadian16:43  165
lizbeth16:49  155
Isabel16:53  100
Cory16:57  195
Aurea17:20  175
Vikram17:52  135 lb squat
Jonathan L18:00  205
John H18:21  245 lb squat
Sean K18:30  185
Courtney18:44  115
Taylor18:52  165
Natalia M19:00  115
Nayara19:10  100
Nelson19:59  45 lb good mornings
Tatiana19:59  19:59
Jean L20:00  205
Joseph T20:08  95 lb good mornings
Helen20:20  140
Results Posted: 34
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