BENCHMARKS / "THE GIRLS"

CASEY DEREK KOCHEK SAM
Angie 23:27 0:00 0:00 0:00
Cindy 0-rds 17-rds 0-rds 25-rds
Elizabeth (95#) 11:48 0:00 9:05 9:18
Fight Gone Bad 297 207 272 305
Filthy Fifty 23:29 0:00 0:00 20:29*
Fran 4:53 5:35* 9:20 5:39
Grace (115#) 4:32 0:00 4:06 4:03
Helen 9:29 9:16* 21:42 8:58
Jason 23:20 0:00 0:00 25:20
Michael 17:13 20:55 0:00 17:44
Nate 12-rds 0-rds 0-rds 10-rds*
Mile Run 6:35 5:15 5:58 5:36
Clean & Jerk 175 lbs. 130 lbs. 0 lbs. 170 lbs.
Deadlift 275 lbs. 0 lbs. 0 lbs. 275 lbs.
Shoulder Press 125 lbs. 0 lbs. 0 lbs. 130 lbs.
Squat 250 lbs. 0 lbs. 0 lbs. 240 lbs.

3.30.2008

3-27 Workout

Fight Gone Bad
3 rounds of:

Row - meters
Wallball - 10' - 15#
SDHP - 75#
Push press - 75#
Box Jump - 15"
Rest - 1 min.

every round includes each exercise done for a full minute, then immediately move on to next exercise. each round should last 6 minutes including the min rest at the end of every round. repeat for 3 rounds and total all reps and then add total row meters at end.

Kochek - 272 + 815 row
Casey - 279 + 655 row
Sam - 305 + 927 row

*Casey did: PP, BJ, row, WB, SDHP (114/220 + 84/205 + 81/230)
*Kochek did: row, WB, SDHP, PP, BJ (91/305 + 89/275 + 92/235)
*Sam did: row, WB, SDHP, PP, BJ (111/325 + 99/302 + 95/300)

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