Workouts

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4/15/2019 - Carbon: Part-B
B:  3 Rounds

10 DB Row/side
10 Lateral Raises
10 V-Ups
4/15/2019 - Carbon

A:  5 Rounds- 45 sec per station, 15 sec transition

1) KB Swings
2) Cal Row
3) Sit Ups
4) Farmer Carry
5) Burpees

4/15/2019 - Accessory Work

Accumulate 25 Glute/Ham Raises
Or
Accumulate 40 Banded Pull-Throughs

4/15/2019 - Met-Con

4 Rounds for Time (15 min Cap)


12/9 Calorie Row
15 Wall Balls (20/14)
5 Box Jumps (24/20”) (30/24”)

3 x 7 4/15/19 Deadlifts

Every 3 mins - for 3 sets

Deadlift X5-7 @65%

4/15/2019 - Met-Con All Levels

MALE SCORES

1st
2nd

Chip Emmet

3rd

Jermaine Cook

4th

Jason Barnette

5th

John Heaton

6th
13th

Jorge Carrasquillo

14th

Seth Crothers

15th

Tim O'Brien

16th

Alexander Ratnofsky

  • 10:38

    Scaled
  • 12 cal row; 15 wall balls 14 lbs. 9 feet; five box step ups at 24 inches.

FEMALE SCORES

1st

Skyra Blanchard

2nd

Emily Krohn

3rd

Fara Safi

4th

Angela Cowart

  • 9:34

    Performance
  • W/ 12cal row for Mike!