Monday, March 5th, 2018

 

What to expect this week?
Monday
1 RM Strict Press (max will be used for upcoming pressing cycle), light-moderate squatting with press, jumping
Tuesday
Regular CF – 4 movement EMOM – all cardio based/mono-structural movements
Endurance – 3 movement EMOM – Low time domains, all sprint, no scores
Wednesday
Olympic movement, pull up bar gymnastics, box jumps. Partner style.
Thursday
Active Recovery workout. Both regular CF and endurance are the same.
Friday
18.3
Saturday
TBD – Based off of Open Wod

____________________________________________________________________
Establish 1 RM Strict Press

15 Minutes – from racks

7 Minute AMRAP
3 Thrusters/10 Double Unders
6 Thrusters/20 Double Unders
9 Thrusters/30 Double Unders
12 Thrusters/…
*Continue pattern until 7 minutes is up

L1 – 75/55#, L2 – 95/65#

Accessory/Core
6 Half Kneeling Single Arm DB Press/side
20s Side Star Plank/side
6 Double Front Rack KB Alt. Reverse Lunge

L2
PDiddy 211
Max 88
JFruh 141
Big Ben 175
Garza 213
Smitty 189
Woo 63
ERock 199
Joe M 207
Chris S 130
Shaq 142
Carolann 165
Budge 130
Terra 275
Brett 199
Travis B 215
Marion 211
Christy 141
Max L 209
Annie 135
DLay 209
Jen D 165
Jewels 273
Bill F 213
Darren 150
Chase 140
Min 170
Erika 88
Sarah 238
Jen R. 130
Megan ?

L1
Best 167
Aubree 213
Sully 203
Aimee O 137
John A 131
Hollywood 198
Papa Smurf 223
Mckown 258
Bill H 175
Josh W 133
KGilb 205
Adam 150
Alan 185
Trina 138
Kristi 91
Shannon 80

MOD
John H 68
Andy D 150
Angie 203
Gary B 193
Tonya 190
Chris 198
Simons 139
6’9″ 185
Chase alt.
Caleb alt.
Jeff W alt.
Mike T 195
Amy B 195
Val 135
Nicholl 273
Laura T 197
MS 159
Rebecca 138
McKay 157
Kristin 134
Carol 147
Amber alt.
Scotty P 84
HMroz 183
Aaron 142
Travis M 143
Goodnow 233
Jen C 205
Anne 210
Rich 155
Ryan 199
Christine 139
Travis ALT
Michael 137
Susie 140
Michelle 213
Sean 195
Clayton 145

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