1.) Black
In 14 minutes:
15 cal Row
10 Thrusters 95/65lb
15 cal Row
15 Thrusters 115/85lb
15 cal Row
20 Thrusters 135/95lb
15 cal Row
25 Thrusters 155/105lb
15 cal Row
30 Thrusters 185/120lb
15 cal Row
ME Thrusters 205/155lb
2.) 7 minutes alternating every 30 seconds
Hollow Rock/Superman
*3.) 5 rounds
8 Weighted GH Raises 10/5lb
Note: GH Raises must be perfect and if you don’t know what perfect looks like ask.
12 Deadlift 115/85lb
*4.) Bench Press 10-8-6-4-2-2-1
Note: record sets
In 14 minutes:
15 cal Row
10 Thrusters 95/65lb
15 cal Row
15 Thrusters 115/85lb
15 cal Row
20 Thrusters 135/95lb
15 cal Row
25 Thrusters 155/105lb
15 cal Row
30 Thrusters 185/120lb
15 cal Row
ME Thrusters 205/155lb
2.) 7 minutes alternating every 30 seconds
Hollow Rock/Superman
*3.) 5 rounds
8 Weighted GH Raises 10/5lb
Note: GH Raises must be perfect and if you don’t know what perfect looks like ask.
12 Deadlift 115/85lb
*4.) Bench Press 10-8-6-4-2-2-1
Note: record sets
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Justin Peterson
0/30 @ 185
First workout ever to get 2 cals in one pull on the rower!!!
16
2
Rebecca Smith
Made it through the 20's and 15 cal row. Couldn't get plates on fast enough for 250
3
0
Sal Bertuglia
6/25 Thrusters @ 165 cause I don't do bar math so well...
17
1
Too many kilos this past weekend ;)
Sylvia Christensen
3/25 thrusters Rx
Once Grey Street started playing it was game face on. DMB<3
20
0
Theresa Rosenquist
6 of 25 Thrusters (scl'd)
DB Thrusters: 20/25/35s>85 bar, SM/HR, BP: 65/85/95/105/110/115/120, OLHR(#35)/GH-HE(#25)
11
0
Ty Krueger
Finished the 15 Cals before the 30 thrusters then laid on the ground for a long time
"Black" more like "Black out". Helluva day to come back to CF but glad to see the 515 again!
15
3
My thought exactly, 'Black out!'
Nice to have you back!
Good to see your name back on the board!