Karen

Karen

Friday December 27, 2013

Karen 150 Wallballs 20/14/10

Skill/Strength: Back Squat 5 rounds x3 reps HEAVY Add 5-7% from 12/17/13

Snatch Balance 5 rounds x3 reps HEAVY* Include 1 warm up set to get feel for weight.  Start at 50% snatch 1RM

Warm Up: DROM then 2 Rounds 30 sec each station Mountain Climbers Thrusters w/ Empty bar HRPU Sit Ups Then 1 min Paleo Chair Then Band Mobiity

5:00 Chuck Rx/8:28 Beetle Rx/6:45 Mercedes 10/10:11 Grande Rx/6:24 Raegan Rx/6:44 Vic Rx/6:51

6:00 Erik Rx/9:28 Jess Rx/7:41 Mike 10/7:45 Dan Rx/8:19

7:00 JoAnn S. Rx/7:59 Mo Rx/8:10 Dennis Rx/9:55 Jenelle 10/10:!7

8:00 Maria Rx/13:12 John Mc Rx/9:06 Vin 14/9:56 Lisa Rx/9:31

9:00 Jenny N. Rx/9:08 Katie N. Rx/11:59 Gary Rx/8:52 Felipe Rx/10:19 George 14/9:23 Jess J. Rx/8:26 Jim J. Rx/8:34 Jamille Rx/9:21 Adrian Rx/9:48

10:00 Jenni Rx/8:53 Angie 14/14:17 Ashley Rx/9:41 Christine Rx/9:14 Lucy Rx/9:41 Carlos Rx/11:43 James 20/10:56 Lynne 10/9:45 Bernadette Rx/7:41 Gareth Rx/8:00

Congratulations to Ashley on coaching Gareth on his first Muscle Up!!!

3:00 Nick K. Rx/7:29

4:00 Brian M. Rx/6:02 Matt B. Rx/9:10 Chris W. Rx/8:43 Eddie Rx/7:48

5:00 Liz Rx/13:13 Allison rX/7:28 Dave Rx/9:14 Peter K. Rx/10:52 Jes W.Rx/7:20 Caroyln Rx/10:33 Anthony Rx/7:06

6:00 Ed O. Rx/8:51 Mr. Burns 14/9:15 Michelle 10/12:17 Adrian (Again) Rx/8:20 Matt A. Rx/9:47 Lindsey Rx/8:49 Dan L. Rx/11:08 Sonntag Rx/8:47

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