Wednesday, Oct 18, 2017

Tomorrow: Straight leg turkeys ,Barbell 101917

Happy Birthday Suzi & Phil

Matt Holliday

Rounds-Rx2
Warm up - trainer's choice

Strength
Every 3 minutes for 5 sets
10 seated dumbbell strict press - both arms at same time - go as heavy as possible to get 10 consecutive reps
and
10 bent over dumbbell rows - single arm. If the heaviest dumbbell isn't enough to challenge you...use a KB, I'm guessing the 88 pounder should provide enough challenge.

WOD
AMRAP15
1/7 of the 'Bear Complex' (RX: 135/95, RX2: 95/65)
10 bar facing burpees

The Bear Complex consists of:
Power clean
Front squat
Push press from front rack to back rack
Back squat
Push press from back rack to front rack
Repeat that for 7 cycles without resting the barbell on the ground.

So, 1/7th of that would be just 1 cycle

Power clean -> Front squat -> push press -> back squat -> push press, then put the bar down and do 10 bar facing burpees.
Rinse and repeat for 15 minutes.

1^st	11+5	Angie Today!
2^nd	9+1	Whitney Today!
3^rd	7+4	Nicolle Today!
1^st	10+2	Marcus Today!
2^nd	8+1	Marc W Today!
3^rd	10+5 2	Ron Today!

Erin M	8+1	85
Marc W	8+1 Rx	8 + 1 Bear
Whitney	9+1 Rx
TJ	8+10 Rx2	115#
Angie	11+5 Rx
Dana	6	85#
Shad	8	95#
Sarah	8+4	45#
Marcus	10+2 Rx
Nicolle	7+4 Rx
Kyle	7 + 2 Rx2
Dan B	7+5 Rx2
Dara	7	Not Rx
Ron	10+5 Rx2
	Results Posted: 14

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