Monday, April 16th, 2018

 

What To Expect This Week?
Monday
Day 1, Week 2 of Squat Cycle. Running, body weight squats, light pressing, pull up bar gymnastics
Tuesday
Regular CF – Rope climb skill work. Longer EMOM. Row sprints, light pulling, light posterior chain
Endurance – Rows in decreasing distance with built in rest
Wednesday
Partner WOD. Pulling and pressing, biking, built in rest
Thursday
Regular CF – Day 2 Week 2 of Squat Cycle. A burner – short rows, squat to press, burpees
Endurance – Moderate rows. Light squat to press, burpees
Friday
A dumbbell twist on a benchmark wod plus another benchmark wod. Moderate pulling, jumping, core
Saturday
Partner benchmark WOD and pull up variations
Sunday
Open Gym 8a – 12p

__________________________________________________________________________
Squat Cycle – Week 2, Day 1

3 Sets: 4 Front Squat + 8 Back Squat @ 75% of 90% of 1RM Front Squat

12 Minute AMRAP:
Buy In: 800m Run
-then-
30 Air Squats
20 Push Press (75/55#)
10 Toe to Bar

Accessory
3 Rounds:
5 Strict Pull Ups
5 Bent Over Row per arm

RX
Richard 2+6
PDiddy 3+53
Ben 3+28
Garza 3+53
Smitty 4+26
Michele 2+30
Jeff W 3+36
Tonya 2+47
Sully 3+36
Jon S 2+47
AMcKown 3+27
Jenny 2+51
Brett 3+55
JLord 2+15
Marion 3+57
Chase 3+21
Christa 3+59
Hollywood 2+8
Loveland 3+4
Zach 3+40
Christy 2+37
Whitelaw 3+1
Kevin 2+53
ERock 3+31
Joe M 3+56
Jewels 3+50
Papa Smurf 2+59
Bill H 2+40
Mer 3+40
KDawg 3+15
Andy 2+53
Travis 3+46
Beth 2+55
Tonya 2+30
Jeff 2+37
Aubree 3+52
Carrie 2+14
Erika 2+53
Joel 2+40
Adam 2+45
Robin 2+22

MOD
Mroz 2+3
Max 2+15
Fran 2+41
Andy D 3
Gary B 2+16
GLord 2+46
Angie 2+42
Isaac 2+30
Shaq 3+14
Erin H 2+11
Ted 3
Barb 2+6
Scotty P 2+45
6’9″ 2+37
Nicholl 3+5
Terra 3+48
Val 2+46
Amy B 2+55
Derrick 2+57
Travis ALT
Rebecca 2+35
Bre ALT
Laura 1+48
Mike T 2+40
HMroz ALT
Kathy 2+1
Kristin 1+25
Travis 2+50
John A 2+20
Monte 2+42
Matt 3
KK 3+2
Simons 2+42
Kristie ALT
Beckham 3+46
Sarah 2+46
Tracy 2+40
Sarah 2+16
Susie 2+32
Michelle 3
Brad ?
Ellie 1+50
Shawn 2+20
Tweedy 2+10
Trina 3+7
Shannon 2+30
Patrick 4
JenLay 3+23
Jen R. 3+22
Sarah 3+8
Kristi 2+32
Deanna 1+41
Mark 2+45
Becky 2+7

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