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Monday Dec 10 2018


Gymnastics classes for December will focus on: Front lever, back levers and muscle ups.   The class times are; Friday Dec 14 6:15am and Tuesday Dec 18 4:15pm.  
1.) Every 45 sec for 12 rounds
1 Clean & Jerk @ 75% 1RM
2.) With a Partner, one works, one rests:
50-40-30-20-10
Wall Ball 20/14lb
Sumo Deadlift High Pull 75/55lb
Assault Bike Cals
-Switch whenever you'd like!
*3.)  tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
*4.) Max Effort Yolk Carry in 7 minutes 4x45/4x25lb plates
*5.) 22-16-10
Dumbbell Power Clean and Jerk 2x50/2x35lb
Dumbbell Alternating Lunge


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19:44 with Scott 115# C&J
Almost finished with Kelsey
115 c& j
6/10 calories @ cap with Laura
85 c&j
19:20? With Shannon VanPay
130 c&j That was all fun!
Through 20s w/Jim
205# C&J. Good to be back.
16:14 with Lizard
245# C&J. Felt great today!
20:16 w/ Jess and Holly
125# CJ
15:29 with Fonti Fondler c&j 200lb
28:53 (Treadmill cals sub for assault bike)
Solo
16:45 w/ Maria
175# C&J
25/30 cal with Angela
45# high pull. CJ 95# (7) 105#(5)
22:24 with Michelle
95# C&J
With Nate. C/J: 190#
Capped at 20 cals. Dad +Sarah=Team Macco!
160# on C&J's / Sarah @ 65#
Through round of 20"s at cap
185# c&j
15:26 with Troy
170# C&J
16:21 with Dinger
Tested an Ice Bowl WOD
14:57 w/chuck
5-4-3-2-1-2-3-4-5 strict pull up and strict dips Heavy Back squat
We were close (139 cals at time cap - but we finished anyway) w Alyssa
90# c&j
6/10 cals @ ๐Ÿงข w/ Andres
120# c&j
17:40 with Chris
C&J 135#, SHENRON (GHDs instead of C2B), DB EC (deceivingly disgusting), ice bowl test WOD
16:14 with Brad!
120# C&J
Day 5 of 14 of REST/No Activity.
๐Ÿ˜ฃ๐Ÿ˜–๐Ÿ˜ซ๐Ÿคฌ I Suck at this whole recovering thing.
Partnered with Jake and blacked out after last 10 cals on bike!
C&j @ 190#
Stomach Flu / Took a nap after work.
19:38 with Ted
150 CJ
19:44 w/ Adam
125# clns
19:29 with Barbi
cj@125#
34:50 with Seev
GHDS instead of SDLHP. 145# C&J
19:38 with Ryan
140# C&J
w Jordan