Thursday, December 29, 2016

Strength

“Death By…”

1st Minute Perform 1 rep, 2nd Minute Perform 2 reps, etc. until failure. *12 Minute Cap*

Level 1: Pull Ups
Level 2: C2B Pull Ups
Level 3: Bar Muscle Ups
Level 4: Ring Muscle Ups

WOD
10 Minute AMRAP:

200 Meter Row
15 Broad Jumps (4 Feet)
20 Plate G2OH 45/25#

Core Down
2 Rounds:

5 Turkish Get Up Left
5 Turkish Get up Right

 

RX

Heim 4
Smitty 3
Megan 3+1
Sarah 3
Janet 3+6
Barb 3
Shaq 4
Clay 4+2
Lianna 3
4+119m
connor 4
Matt 3+18
J Lord 3+20
Mandy 3+16
Barry 4+20
Munique 4
Ren 4+16
Jenny 4
Belinda 4+190m
Ryan 3+12
Sully 3+21
Toph 3+33
LMello 3+16
Hollywood 3+3
Jen C 3+18
Longo 3+34 55#
Elisa 3
Bre 4+48m
Caleb 4
Bill H 3+11
Andy 3+32
Kapitan 4+33m
Sp k 4+75m
LC 3+19
Annie 3+26m
B-Rad 3+1
Max 4+175m
Don 2+22
Kristi 3+3
Lesa 2+15
Ryan 3+69m
JP 3+25
PDiddy 4+162m
Sam 3+16
Jason 3+11
Carrie 3
Amy 3+15
Agster 3+1
Michele 3+3
Gene 3+1
Min 3+1
Greg 3+32
KK 4+45m
Darren 3
Tonya 3+1
Beth 3
Teri 3
Joseph 3
Michelle 3+31
Tracey 3+1
Katrina 3+1
Tyler 3+177m
TJ 3+50m
Denise 2+30
Siera 3
DP 3
Kate 3+24
Alex 2+14
Ellie 3
Colt 3+19
Joe 4

MOD

Scott 3
Logan 3+25
Alissa 2+29
John A 3+16
Ellie 3+1
Merideth 4
Kelli 3+1
Craig 3
Jeff 3

WOD
20 Minute AMRAP:

10 Box Dips
15 Med Ball Cleans
20 Med Ball Lunges
250 Meter Row

Core Down:
3 Rounds

10 Windmill Side Planks
20 Flutter Kicks

Erica 5+10
Roy 4+10
Leslie 2+245
Sully 5+12
Jon 5+38
Suzie 4+195
Mary 3
McKay 4
Kevin 5+10
Karen 4+126
Sabrina 4+29
K Dawg 6+40
Jeremy 4+70
Meghan 6+45

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