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Wednesday 09/10/2014

9
Sep

Wednesday 09/10/2014

Jess

Jess

Fitness:

A.) EMOM – 10 min.

Odd – 5 Ring rows / 5 Push up

Even – Sprint Grass and back

B.) 18 min AMRAP w/Partner

You go I go (1 round)

6 Pull Ups

12 Air Squats

6 Box Step Ups (24/20)

6 Burpees

Performance:

A.) EMOM – 10 min.

Odd – 3 Strict PU / 1 MU

Even – Sprint to grass and back

B.) 18 min AMRAP w/Partner

You go I go (1 round)

6 C2B

6 Pistols (3 each leg)

6 Box Jumps (24/20)

6 Burpees

Competitor:

A.) EMOM – 10 min.

Odd – Strict MU’s (2/1)

Even – Sprint to grass and back

B.) 18 min AMRAP (w/partner or indv)

2 MU

4 Pistol (4 each leg)

6 Box Jump (30/24)

8 Burpees

C.) Work up to a 3 rep max TNG power snatch, then do 2 more

sets at 10-20 less pounds Focus on movement efficiency.

 

 

7 Responses

  1. Sara G

    A. 3 PU’s w/blue band and added red band for last 2 rounds + 150m row
    B. 7 + 52 w/Jen – kipping PU’s, air squats, box jumps for 4 rounds then step-ups
    Get ready to sweat everyone – 30 minutes post workout and I’m still dripping! 🙂

  2. Kylee C

    A. 5 push-ups / sprint to grass in glorious cold mist

    B. Fitness 7+40 with Dom! Pretty sure we wrote 7+ 64 on the board, apparently my worked out brain was too tired for proper math. I did blue+red band PUs, air squats and box step ups. Great workout!

  3. Jen

    A. Pullups and 150 m rowing- a few strict, then did strict with a thin blue band
    B. Fitness with Kate and Shalissa- great team!!! 6+36

  4. JennF

    a. 3 negatives/sprint
    b. 6+19 with Ms. Vinz. I did 6 kipping PU, 6 pistols L leg better than R, 6 24″ box jumps and 8 burpees.

  5. Staci Vinz

    A. 3 strict pull ups/ run to grass
    B. With my fabulous partner Ms. Frank. I did: 6 C2B, 8 pistols, 6 BJ, 8 burpees. 6+19

  6. Sara Link

    Needed an active rest day.
    15 minutes on the bike
    Then 5 rounds of
    10 DB snatches @35lbs
    15 squats
    10 burpees
    15 sit ups

  7. Melissa

    Performance: 7 + 20 with miss Wendy. Great workout. Burpees were still the toughest. All box jumps and pistols holding a band from bar.