General Warmup
1000 meter row
30 V-ups
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 3 of power cleans, up to 225 lbs (155 lbs)
after each set do 10 jumping squats
Workout
5 rounds for time of:
10 power cleans, 135 lbs (95 lbs)
15 wall ball shots, 20 lbs (14 lbs)
If you can power clean more than 250 lbs (165 lbs) please use 165 lbs (115 lbs).
"Ultimately, love is self approval."
- Sondra Ray
| Times: | ||
| Alyson | 12:47 | [165 lbs/115 lbs] |
| Amaria | 11:44 | [165 lbs/115 lbs] |
| Cannon | ???? | [165 lbs/115 lbs] |
| Cho | 14:05 | [165 lbs/115 lbs] |
| Colleen | 9:18 | [165 lbs/115 lbs] |
| Erica | 10:50 | [165 lbs/115 lbs] |
| Fran | 14:20 | [165 lbs/115 lbs] |
| Hathcock | 6:25 | [165 lbs/115 lbs] |
| Jody | 13:40 | [165 lbs/115 lbs] |
| Ogar | 7:44 | [165 lbs/115 lbs] |
| Papa John | 7:42 | [165 lbs/115 lbs] |
| Petty | 10:50 | [165 lbs/115 lbs] |
| Silverman | 12:35 | [165 lbs/115 lbs] |
| Alex | 9:12 | |
| BA | 12:44 | |
| Balaban | 9:58 | |
| Ben M | 11:38 | |
| Big Jon | 9:01 | |
| Bill | 10:03 | |
| Brian | 9:34 | |
| Bruno | 9:34 | |
| Cari | 14:22 | |
| Chance | 10:50 | |
| Christy | 12:32 | |
| Clay | 12:09 | |
| Coln | 8:43 | |
| Dana | 9:44 | |
| Dubos | 9:46 | |
| Gary | 10:17 | |
| Huffine | 9:47 | |
| Jenn | 15:41 | |
| Jim C | 11:34 | |
| Joanna | 9:22 | |
| Julian | 9:47 | |
| Kadir | 14:00 | |
| Kahn | 12:07 | |
| Kumagai | 15:13 | |
| Kurt | 11:45 | |
| Kyle | 11:47 | |
| Lance | 10:08 | |
| Louisa | 7:38 | |
| Morriah | 15:31 | |
| Parker | 13:45 | |
| Pat | 11:24 | |
| Powell | 11:43 | |
| Rob | 11:25 | |
| Rolo | 12:52 | |
| Rose | 8:59 | |
| Rylander | 12:16 | |
| Scott | 9:42 | |
| Shaira | 15:44 | |
| Stacy | 14:48 | |
| Stanimal | 13:28 | |
| Steph | 13:13 | |
| Tiede | 9:39 | |
| Timmy | 15:32 | |
| TJ | 9:26 | |
| Utah | 9:36 | |
| V | 14:27 | |
| Vaughan | 12:34 | |
| Wolfe | 12:32 | (115 lbs) |
| Welsh | 13:22 | (115 lbs) |
| Greg | 17:04 | (115 lbs) |
| Beecroft | 13:55 | (115 lbs) |
| Nikki | 10:37 | (75 lbs) |
| AJ | 10:42 | (75 lbs) |
| Amanda | 13:53 | (75 lbs) |
| Jacque | 10:20 | (65 lbs) |
| Mama John | 10:09 | (65 lbs) |
| Jane | 13:13 | (65 lbs) |
| Elina | 13:22 | (65 lbs) |
| Kerrie | 14:28 | (65 lbs) |
| Dre+1 | 10:29 | (modified) |
| Jumper | 8:54 | (modified) |
| Lee | 7:59 | (modified) |
| Pete | 8:40 | (modified) |
| Becca | 7:42 | (modified) |
| JW | 12:16 | (modified) |
| Socks | 7:07 | (modified) |
| Bryce | 7:47 | (modified) |
| Mair | 10:35 | (modified) |
| Tuesday | ||
| Tiffany | 17:02 | |
| O-Lift Workout | Strength Workout | |
| TJ | Shaira | |
| Hathcock | Kadir | |
| Ogar | Papa John | |
| Colleen | Silverman | |
| Jumper | Cho | |
| Timmy | Bryce | |
| CoCo | Scott | |
| Lambo | Brian | |
| Colleen | Rose | |
| Roberto | ||
| Basic Barbell | ||
| Team Workout | AJ | |
| Cori | 165 | Small |
| KO | 185 | Kumagai |
| Colleen | 200 | Beecroft |
| Caleb | 265 | |
| Christo | 300 | |
| Christo | 300 |
In samara costa rica:
Javier:
4 rounds of
50 double unders
40squats
30 pushups
20 dumbbell swings, 50 lbs
10 dumbbell snatch, 50 lbs.
19:55
Posted by: Javier | May 30, 2012 at 08:10 PM
I did 115lbs, not 75!
Posted by: Erica | May 30, 2012 at 09:24 PM
Quit yelling....I will fix it.
SFM
Posted by: Skip | May 30, 2012 at 10:01 PM
I'm not really the yelling type...I guess it came off wrong.
Posted by: Erica | May 31, 2012 at 10:02 AM