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Tuesday, March 17 2020

Posted by Mandee on March 16, 2020   |   12 Comments

 

 

“The Feast of Saint Patrick” by DB

For Time:

800m Gaelic Get Away Run
17 Green Goblet Squats   24/16    RX+ 32/24   MRX 20/12
17 Irish KB Swings  (1 Russian Swing + 1 American Swing = 1 Irish Swing)
1000m Isle of Man Row
17 GHD Shamrock Sit-Ups   MRX Ab-mat

17 St Patrick Power Snatches   95/65   RX+ 115/80   MRX 75/55
80 Dublin Double Unders
17 Pull-ups for St Patrick   RX+ Chest to Bar
17 Romano-British Back Squat Thrusters

400m Shannon Sprint
17 Black & Tan Box Jumps   24/20″   RX+ 30/24″   MRX Step Ups Okay
17 Guiness Ground to Overhead   95/65   RX+ 115/80   MRX 75/55

 

At Home Version:

*Use any weighted object you have! A kettlebell, dumbbell, weight plate, or fill a backpack with some canned food. For bent over rows, use any of these objects or possibly a paint can, a bag of groceries, a container of laundry detergent, or a bucket full of anything slightly heavy!

4 minute run/walk

17 *weighted squats 

17 *weighted Russian swings 

100 boot straps

17 sit-ups

17 ground to overhead with *weighted object

80 lateral jumps (over line on the ground or anything of appropriate height)

17 single arm bent over rows , right arm

17 single arm bent over rows, left arm

34 air squats

2 minute run/walk

17 jump overs or step overs (anything of appropriate height)

17 *weighted ground to overhead

12 responses to “Tuesday, March 17 2020”

  1. Nathaniel says:

    That four leaf clover is focused! Suzanne is one awesome lady and she brings laughter, camaraderie, and effort to every class she attends. There’s nothing lucky about her gains either cause she has earned them all with consistency, discipline, and grit! Keep bringing it!

  2. Mel B says:

    😍

  3. Alli B says:

    Go Susi!!!

  4. Fleming says:

    Suzanne! Ive loved watching this awesome chick grow and tackle new things all the time! She’s a joy to be around and always up for a laugh!

  5. Mandee says:

    Suzanne always brightens the day with her light-hearted, positive attitude and friendly spirit! She has worked so hard and continues to make really impressive gains. You rock Suzanne, keep it up! 😁

  6. Jamie Cherrypicker says:

    Suzanne is as best as they come.

  7. Allison says:

    Suzanne! Great athlete and friend who keeps the positive waves going:)

  8. Ashley says:

    Ohhhh look at that strong woman!!!! What a wonderful person!!!

  9. Matrice says:

    She is truly one of my favorites! She is strong, determined, and doesn’t give up on any of her goals. Looking good friend.

  10. CJ VK says:

    21:30 rx 🍀

  11. Nathaniel says:

    19:41 rx

  12. Mandee says:

    20:43 RX