Thursday: 3/16
THE WORK CAPACITY: Re-Test 3rd time 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 |
Pat | W/R | 502 |
Jennifer C | B | 370 |
Shawn | B | 360 |
Adam | W/R | 290 |
Dan S | W | 575 |
Andrea R. | W | 575 |
Tyler | R | 660 |
Ken | R | 580 |
Brian T | R | 625 |
john Fay. | W/R | 590 |
Kelley | W | 575 |
Melissa | W/R | 611 |
Carmen | W | 460 |
Cristina P. | B | 425 |
Anne | W | 509 |
Patti C. | W | 485 |
Sarah | B | 473 |
Stowe | W/Mods | 420 |
Jeff | W | Chicken Stracth |
Kevin F. | W/R | 565 |
Christine W | W | 490 |
Anna D | B | 400 |
Connie | W | 458 |
Jonsey | R | 522 |
Matt O. | R | 575 |
Nancy | B | 475 |
Ksenia | B | 490 |
Michelle | B | 490 |
MKav. | R | 435 |
Lailee | B | 515 |
John D. | R | 665 |
Rohini | W/R | 490 |
Sarah R. | B | 510 |
Kimberly | B | 510 |
BAC | W/R | 530 |
Randy P | R | 550 |
Chrissie | W/R | 594 |
Lindy | W | 518 |
Mary | W/R | 505 |
Meredith | W | 515 |
Liz | R | 575 |
Ben F. | W | 460 |
Tom | R | 560 |
Chanel | W | 497 |
Paul P. | W/R | 575 |
Jazz | W | 416 |
Diane | B | 415 |
John M | B | 460 |
Candace | B | 460 |
Torie | B/W | 505 |
Scott R. | W/R | 650 |
Randy H. | R | 575 |
Nan | W | 533 |
Kara | W | 470 |
Jenny | W | 447 |
Cooper | R | 650 |
Dan… | R | 444 |
Kevin B. | W | 435 |