Wednesday, July 17, 2013

Wednesday, July 17, 2013 - Workout

Reminder: No 8:30 AM workout today

We will have our normal evening workouts.

Don't forget to let us know today if you will be making it to the Summer Challenge Party on Friday evening at Gene & Rene's.  We will have directions at the gym.

Warm-Up:
- Light Jog
- 35 UB Double Unders or 3 Minutes Trying
- Joint Mobility
- 2 Rounds Standard Warm-Up

Skill Work:
3 Bear Complex (95/65)

Conditioning:
AMRAP in 5 Minutes -
- Run 200m

then

Active Rest 2 Minutes

then

AMRAP in 5 Minutes -
- 5 Hang Power Cleans (75/45)
- 10 Push Presses (75/45)
- 15 Back Squats (75/45)



Bear Complex:


Post detailed workout results to comments.
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13 comments:

  1. Thresa CluteJuly 17, 2013 at 8:57 PM

    800 run
    95 reps total 45#

    ReplyDelete
  2. UnknownJuly 17, 2013 at 9:03 PM

    4 200m
    2 rounds to Mary's 4 of weights lol
    I will be there Friday and ill bring deviled eggs

    ReplyDelete
  3. UnknownJuly 17, 2013 at 9:12 PM

    5 - 200 m runs
    3 rounds plus 10 backquats 45#

    ReplyDelete
  4. Kim FrazierJuly 17, 2013 at 10:40 PM

    800m run
    75 reps 35#

    I will be there Friday and will bring a layered green salad.

    ReplyDelete
  5. UnknownJuly 17, 2013 at 11:15 PM

    Margie Green
    800m
    2 rounds completed with 45#
    I am going to bring fruit tray.

    ReplyDelete
  6. UnknownJuly 17, 2013 at 11:18 PM

    For any one that would like to post meals to keep you on track I started a blog called
    Not ashamed to post my meals. I posted photo's of before and after for me and I would like for any one interested to go to that blog. I am not sure how to invite every one but I will talk to John and see if he can tell me. I think this is will fun and we will start a new contest on Monday. Set goals for end of month and the winner will be King or Queen for the month. This will be fun so if you are interested we can talk about on Thursday work out.

    ReplyDelete
  7. Gerald IngramJuly 18, 2013 at 6:47 AM

    bear complex-95#
    1200m-4:51
    95 reps total 75#

    ReplyDelete
  8. UnknownJuly 18, 2013 at 8:15 AM

    I will be bringing crock-pot baked potato on Friday. I will be the odd girl out and bring unhealthy.

    ReplyDelete
    Replies
    1. John L.July 18, 2013 at 9:07 AM

      you won't be odd anything out...everyone is bringing unhealthy from what i've heard...

      Delete
  9. UnknownJuly 18, 2013 at 8:54 AM

    5- 200m run
    2 rounds- 35#

    ReplyDelete
  10. John L.July 18, 2013 at 9:06 AM

    Bear Complexes at 85#

    AMRAP 1 - completed 1000m
    AMRAP 2 - 2 rounds plus 29 reps (stopped to fuss at someone and was 1 rep short of 3 rounds...ugh)

    ReplyDelete
  11. FaydraJuly 22, 2013 at 1:49 PM

    Bear Complexes @ 55#
    AMRAP 1 - Completed 1000m
    AMRAP 2 - 2 rounds plus 25 Reps

    ReplyDelete

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