Thursday, May 10th, 2018


Squat Cycle – Week 5, Day 2
3 Sets – 2 Front Squat/4 Back Squat @ 90% of 90% of 1RM Front Squat

No Gutz, No Glory – Workout #4
50 Double Unders
50 Shoulder to OH
50 Double Unders
50 Hang Power Clean
50 Double Unders
50 Front Squat
50 Double Unders

L1 – 75/55#  L2 – 95/65# (competition weight)

*During S2OH partner hold front rack
*During Hang Power Clean partner hold dead lift
*During Front Squat partner hold bottom of front squat

*8 Minute time cap

Mobility
2 Rounds:
1 minute ankle mobility (each side, foot on 20” box)
10 Banded Goodmornings

L2
Big Ben/ JFruh 288
Aubree/ Beth 7:11
Scotty P./ Jeff 280
Marion 706
Cory/Derrick 282
Hollywood/Brett 311
Jewels 268
PSmurf/Joe M 718
Christy/Max L 725
Chase 162

L1
Gary/ Andy 335
Irish/ Michelle 319
Caleb/ GLord 283
Amy B/Jenny 263
John A/Kevin 305
Loveland/Nate 729

MOD
Kanon/ Angie 7:41
Grace 250
Liana/ Janet 253
Laura/Rebecca 267
Ren/Shawn 280
Sueann/Kristi 7:47

______________________________________________________________________________________________

ENDURANCE

25 Minute AMRAP:
30 Double Unders
15 Shoulder to OH (75/55#)
30 Double Unders
15 Power Cleans (75/55#)
30 Double Unders
15 Front Squat (75/55#)
-rest 1 min-

Mobility
Same as regular CF

AMcKown 3+17
KDawg 5m
Nicholl 6m
Trina 5+37m
Jon S 4+78m
Mandy 3+86
JLord 4
Belinda 6+13
Terra 6+38
Joe H 4+40
McKown 5+8
Steve 4m

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