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.

1.17.2009

1-17 workout

4 rounds, with rest intervals

Hang Clean 105#, 4x
L-sit on rings, 5 sec.
1-legged ring pushups, 8x
L-sit on rings, 5 sec.
Pullups (mix of stairs and bar), 12x
L-sit on rings, 5 sec.

Round 1, 1:30 rest, Round 2, 1:30 rest, Round 3, :45 rest, Round 4

Casey - 10:34*
Sam - 10:05*

*times were not accurate
**could have gone heavier on hang cleans

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