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Tuesday, December 26 2017

Posted by Mandee on December 25, 2017   |   12 Comments

 

 

 

5 minute AMRAP of:

-200m Run
-20 Hand Release Push-ups feet on Plate   RX+ 20 Clapping Push-ups feet on plate

-200m Run
-Max Burpees to a Plate 25/15   RX+ 45/35   MRX 15/10

REST 3 minutes

6 minute AMRAP of:

-400m Run
-50 Double Unders
-25 HSPU or 5 Wall Walks  RX+ 25 Strict

-Max Burpees to a Plate

REST 4 minutes

For Time: 
-10 Burpess to a Plate
-100 Doubles
-15 Hand Release Push-ups feet on Plate   RX+ 15 Clapping Push-ups feet on plate

-600m Run
-15 HSPU or 3 Wall Walks   RX+ 15 Strict

-10 Burpees to a Plate

Core Development

-1 minute High Plank

-1 minute Low Plank

 

 

 

We will have TWO Classes ONLY today: 915AM and 1030AM — All other classes canceled.

12 responses to “Tuesday, December 26 2017”

  1. Tj says:

    That’s my best friend

  2. Mandee says:

    That’s CJ VK demonstrating beautiful form as always! This guy is fun, friendly and one heck of an athlete. Keep rockin’ CJ! 😁

  3. Nathaniel says:

    There ain’t but one CJVK and he’s the whole package. Mechanics, consistency, intensity, and great spirit and humor every day he enters the gym. You rock good sir!

  4. Flying J says:

    Ooh Rah! Semper Fi!

  5. Matt says:

    Bad to the bone!

  6. Justin says:

    59/11/7:09 rx+

  7. Bradley says:

    CJ is one hard working dude. Keep it up stud!

    61
    15
    6:23

    All Rx+

  8. Jeremy M. says:

    7:30pm Garage Workout:
    A: E2MOM for 5 rds –
    1 SqtClean + 9 FrtSqts @135#
    B: E2MOM for 5 rds –
    1 SqtClean + 4 FrtSqts @185#
    C: E1:30OM for 9 rds (185#) –
    1 PowerClean + 1 SqtClean +
    1 HangPowerClean + 1 HangSqtClean
    D: E2MOM for 5 rds –
    7 StrictPress @115# +
    10 RevCrunches + 10 MilitarySit-ups +
    10 Barbell BentOverRows @135#