Most Recent Benchmark was Front Squat 1RM on Feb 18,2019 (5 days ago)

Friday Dec 18,2015

3 Amraps: BS, Shuttle Run, Row


Reps-Rx3
Warm up
A- 30 Calorie Row
B- Lizard Stretcch
    90/90 Hip Switch
C- 2 Rounds
    10 Curtsy Lunges
    10 Skaters
D- 2 Rounds
    5 Kange Squats


Strength
8:00 Build-up
3 Back Squats
   (3 sec down Tempo)

WOD
4:00 Amrap
Back Squats 185/115 *pull barbells from the rig*
   Rx2: 135/75  
   Rx3: 95/55
*EMOM 4 Burpees
   Rx3: 2 Burpees

Rest 2:00  

4:00 Amrap
25 ft Lateral Shuttle Runs
*Emom 4 Burpees
    Rx3: 2 Burpees

Rest 2:00

4:00 Amrap
Calorie Row
*Emom 2 Burpees Over Rower
     Rx3: 1 Burpee Over Rower

*Score = Reps + Calories + Run...Burpees not included

0% 0%
TodayAll Time

Melanie C121 Rx2 43,47,31
Scott Fo134 Rx 35 @185; 46 runs; 53 cal
Angie138 Rx
Toby144 Rx
Ben M121 Rx
Michelle S133 Rx3 #65 back squat
Melody124 Rx2 40 95#bs 52 sr 32 cal
Larry B155 Rx
Justin Gro165 Rx
Kelly T120 Rx3 85# BS
Sam W146 Rx 22-55-69
Tom S99 Rx3 29/35/35
Antonio134 Rx
Results Posted: 13


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