Most Recent Benchmark was 1 mile run for time on Jul 30,2018 (16 days ago)

Wednesday Aug 15,2018

Gymversary Jon B-1
Welcome Arun K
Today is a day to focus on practicing strict, kipping and stringing together multiple reps of toes to bar.  The focus should be put on learning the mechanics of the movement and showing consistency with those mechanics before intensity.

Run, T2B, DB snatchSWOD: 3x Max Reps T2BBC - 5 Rounds for Time KBS, Goblet Squats, BurpeesBootcamp,Sprint each for time,special option: BC 1 min challenge burpee box jumps

Run, T2B, DB snatch

3 rds for time of 21-18-15

600/400/200m run
21-18-15 T2B
21-18-15 DB snatch

Written out as:  
600M run
21 Toes to Bar
21 Dumbbell Snatches 50lb/35
400M Run
18 T2B
18 DB Snatches
200M Run
15 T2B
15 DB Snatches

Use 21-15-9 rep scheme  
Hanging Knee raises
DB Snatch @ 35/25lb DB

Cap is 17 mins.  Scale for a goal of 10-14ish mins

0% 0%

Shaun13:54 Rx
Mallory12:19 Rx2 Rx rep scheme, 30 lb DB, HKR
Carla J16:31 Rx2 30#/HKR 21-18-15
Casey Ko5:30pm...3 2 1 GO!
Christina Ho5:30pm...3 2 1 GO!