Thursday January 19 – THE WORK CAPACITY: Baseline Assessed Workout – 30 min AMRAP

Thursday: 1/19

THE WORK CAPACITY:  Baseline Assessed Workout – 30 min AMRAP 

  • Count RNDS Completed or Reps (EACH RND is 115 Reps) 

– Run 300m = 30  

– 30x Squats  

– 20x Push Ups 

– 10x TRX Laying Low Rows 

– Row 250m (Goal every 250m is :10 Seconds faster than target 2K Pace)  = 25 Reps 

– Repeat  

R: Toe Push Ups, 5x Pull Ups 

W: ½ Toe ½ Knee, TRX Laying Low Row  

B: All Knee Push Ups, TRX Laying Low Row  NO More than 4 RNDS 

P: Newbie Version – 3 Rnds of the BLUE Version form focused rest as needed.

 

NAME VERSION REPS/SCORE
Ken R Had to leave early 345
Emily K W 460
Kelley S W Mods 475
Jenny D. W 475
Todd Lay. R 460
Lisa Coll B 450
Cristina B 451
Patti W 550
Adam W 290
Raph W 345
Tyler R 600
Jackie W 504
Chet W 515
Melissa N. W 553
Andrea R. W 515
Andrew H. R 485
Carmen W 530
Kate R. B 460
Mary Sid W 460
Rachel G. P 345
Sarah B. P 345
Anna B. P 345
Ashley S. P 345
Dan P 345
Eytan P 345
Teal W 460
Lyndsey G. W 515
Jeff Frez. W 355
Nikki B 395
Anna D. B 450
Meredith P. W 485
Amy B. W 485
Mari P 305
Matt O. R 573
Connie W 440
Lailee P 345
Jon H. P 345
Jon W. P 345
Randy B. P 345
Sarah R. P 345
Mike E. P Toe Push Ups 345
Cris G. R 460
Hannah B. W 470
Dan S. W 485
Sarah ZB W 367
Clare S. B 335
Lindy W 485
Liz R 460
Neil R 520
Collen W 505
Randy P. R 430
Emily F B 485
Alison R B 365
Paul P W 500
Tori B 575
Chanel W 433
Nan W 520
Bill Pink 524
Preston R 560
Allison P 358
Kara W 490
Trent W W 382
Kurt R 500
John M B 405
Kevin W 460
Shawn B 367
Christy B 460
Andrea W B 460
Hannah Joy B 425
Jayme W 460
Mary U R 480
Dan K B 460
Tina B 447
Caryn B 447