Friday, November 4, 2016

wait-until-everyone-is-done

Please wait until everyone has FINISHED the workout before putting ANY equipment away. “But, I already finished my five rounds, and most of the class is still on round three!” Epic work. You smashed that workout. However, there is still a class full of active athletes. Grab a drink and/or a towel and then CHEER them on. There will be plenty of time to put equipment away after everyone is finished with the workout.

 

WOD

14 Minute AMRAP:

500 Meter Row
20 Back Squats
14 Push Press

*10 Burpee penalty if bar is dropped from back rack position

Level 1: 75/55#
Level 2: 95/65#
Level 3: 115/75#
Core Down

3 Rounds:
10 GHD Hip Extension
30 Bicycles

L3
Heim 3
Cates 3
Nicholl 2+20
Barry 3+1
Terra 3+30
Brett 2+18
Justin 2+38
Travis 3+2
KDawg 2+27
Curt 3+7
Kanon 3+2
Toph 3+2
Josh 3+4
MChase 3+2
Greg 3+1
Sm 4
Kyle 3+3
Bill F 3+31
Min2+18
Erin M 3+4
Sarah 3+2
KK 3+1
PDiddy 3+5

L2
Mroz 3+1
Amanda 3+8
Belinda 3+425m
Jared 3+370m
Josh 3+471m
Aubree 3+314m
Fruh 3+328m
GMello 3
Jeff 3+31m
Jason 2+25
Justin 3+4
Mandy 2+5
Brad 2+28
Grace 2+23
Jenny 3+1
Fran 3+2
Nate 3+1
Special K 3+4
Connor 2+32
Jeff 3+1
Ktasty 3+4
Natalie 3+1
Smitty 3
Matt s 2+25
Budge 3

L1
Tammi 3
Gary 3
Shaq 3+168m
Michele 2+21
Heidi 2+453m
Liana 2+1
Sabrina 2+3
Karen 2+23
Monique 3
Trent 3
Meghan 4+1
Ray 3
Christy2+13
Hollywood 2+20
Brad 2+28
Caleb 2+25
Lesa 2+1
Caroline 3
Bo 2+3
MAtt b 2+15
Erica 2+23
Kelly 3+1
Shawn 2+25
Daren 3+4
Joseph 3+1
Amy 2+33

MOD
Aimee 2+29
Chad 3
Tonya 3
Erin 2+12
Janet 2+28
Johanna 3
Val 2+27
Meghan 2+29
Ashleigh 3+1
Carol 3
Carol Ann 4+11
Kelly 3
Carrie 3+4
Brad 3+15
John 2+17
Kelly 3+4
Ben 3+1

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text