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 |