Al Ryan Santiago

Hometown:
Cebu, Cebu
Gym:
CrossFit Pintados
Gender:
Male
Age:
41
Height:
--
Weight:
--

April 15, 2015

Performed at: CrossFit Pintados
Workout Name: The Shed
Description: For time.

2 rope climbs

600m run

30 overhead squat (Intermediate*: 25)

600m run (run the 400m loop, then the 200m loop)

30 right arm, 30 left arm dumbbell overhead walking lunge (Intermediate*: 30lb,)

10 push up

10 box jump
Results: 25m 00s
Performed as RX
Warmup: 3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

600m row/run

30 overhead squat (Advanced: 42.5, Intermediate*: 25, Novice: 15)

600m run (run the 400m loop, then the 200m loop)

30 right arm, 30 left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

30 box jump (Advanced: 24, Intermediate*: 20, Novice: 12)

60 kettlebell swings (Advanced: 16kg, Intermediate*: 12kg, Novice: 8kg)

1 similar workout

Date Name WorkoutDescription Results
04/15/2015 The Shed For time.

2 rope climbs

600m run

30 overhead squat (Intermediate*: 25)

600m run (run the 400m loop, then the 200m loop)

30 right arm, 30 left arm dumbbell overhead walking lunge (Intermediate*: 30lb,)

10 push up

10 box jump 		25m 00s
Performed as RX