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Monday, September 23 2019

Posted by Mandee on September 22, 2019   |   11 Comments

 

 

Tempo Back Squats & Front Rack Lunges  E2MOM x 8 sets (4 sets each)

3 Tempo Back Squats
(Tempo 3sec down, 2sec pause in bottom, 1sec up, 4sec pause at top/reset)
6 Front Rack Lunges Alt/Stationary   (moderate to tough load, but achievable)
*Alternate back and forthe between each

5min AMRAP:

30 Double Unders
15 Push-Ups   RX+ 10 Handstand Push-Ups
5 WallBall Shots   20/14 to 10/9′   MRX 20/10 to 9′

Rest 3min

5min AMRAP:

6 Overhead WallBall Lunges
5 WallBall Shots
4 Burpee Chest to Bar Pull-Ups or 5 Bar Muslce-Ups

Core Development

2 min Low Plank Hold
20 Hip Extension with 1sec Pause at top

20 Hollow Rocks

 

 

 

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11 responses to “Monday, September 23 2019”

  1. Nathaniel says:

    Amanda N locked and loaded! CFHSV takes pride in our KBS and Amanda’s got it goin on! She’s a heck of an athlete that carries herself with humility while tearin it up. Keep showin out!!

  2. Lewis says:

    She’s a hoss no doubt. 🤘🏼

  3. Mandee says:

    This lady comes in ready to work, and she’s never short on effort or determination! Amanda is the kind of athlete who you can never count out on any WOD. She is willing to hurt, plain and simple. Total stud! Keep killing it, Amanda!

  4. Josh Kennedy says:

    Kennedy and Holley in the squat rack once again theirs morning
    A1: 185#
    A2: 95#

    B1: 3+28 Rx
    B2: 3+12 Rx

    C: Complete

  5. CJ VK says:

    A. 225 / 135
    B. 4+36 / 3+14 rx+ (HSPU/BMU)

  6. Nathaniel says:

    A. Completed

    B1. 4 + 17 rx+ (hspus)

    B2. 5 + 12 rx (bar mu)

  7. Mandee says:

    A. Back Squats — 155 – 165 – 165 – 165
    Lunges — 135 – 145 – 150 – 155

    B1. 4 + 40 rx+ (hspu)
    B2. 4 + 12 rx (bar MU)

  8. Justin says:

    225/135
    4+31/4+11 rx+ burpee ctb

  9. Kim G says:

    A. 75 across for technique
    B1. 2+36 rx
    B2. 3 rx/burpee c2b

  10. Bradley says:

    245/185 across

    5 Rx+
    5+5 Rx Bar MUs

  11. Misty says:

    Amanda! Focused and dialed in like always! This girl can kick it in high speed and move some heavy weight! Super friendly, always digging deep and a great all around athlete! Glad to have you at CFHSV!