Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- Complete 5 rounds for time of 15 hang power snatch (115/75#), 15 pistols
- Banded deadlift 10×1 then 5×5 barbell good mornings 30-35% 1RM DL
- “The Baseline” – 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups then repeat for 2 rounds, 3 advanced
- Push Press 5-5-5-5-5 then 10 minutes of double under or triple under practice
- Complete for time 400m run, 21-15-9 KBS (70/53#) and toes through rings, 400m run
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Wow, just realized (okay, a few weeks late) that we never posted results from this night! Here’s what we still have saved on John’s phone:
Baseline:
Kelly 5:20/6:03 (knees)
Nikki K 5;46/6:29 (knees, G)
Jimbo 5:10/5:55/5:11/5:24
Filchner 4:42/5:29 Rx
Run/KBS/T2R/Run
Sabol 10:12 Rx
Vic 10:45 (53)
Sweeney 10:55 (53)
Romo 12:01 (53)
Nik A 12:36 (53)
Pugh 9:48
Nik 13:46 (44)
Dani 11:30 (35)
Chase 11:55 Rx
Banded dead
Jackie B 105# (MM), 75#
hps/PISTOLS
Chamberlain 14:02 (95)
push press 5rm
Moira 25#
Sara R 85#