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Wednesday, September 11 2019

Posted by Mandee on September 10, 2019   |   16 Comments

 

 

Front Squat build up for 10 Rep Max   E3MOM

10 – 5 – 2 – 1/3reps – 10rep max attempt

4min AMRAP:

12 WallBall Shots   20/14lbs to 10/9′   MRX 20/10 to 9′

10/8 Calorie Row or Assault Bike

Rest 4min

4min AMRAP:

4 Thrusters   135/95   RX+ 155/105   MRX 95/65

8 Over the Bar Burpees

*Athletes choice which AMRAP to start with*

Flexibility and Pistol Development

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch
10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)

2x 30sec Banded Shoulder Stretches

2x 30sec Pigeon/Swan/Piriformis Stretch

 

 

 

 

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16 responses to “Wednesday, September 11 2019”

  1. Nathaniel says:

    Adrienne is all the way up!! This stud lights the gym up with her smile and rocks out in the WODs. She’s kind and encouraging and an awesome athlete. Keep rockin!

  2. Mandee says:

    Adrienne is a total powerhouse, full of personality and athleticism. She moves great, works hard, and is always smiling and engaging. Keep rocking, stud! 😁

  3. Kim G says:

    A. 10 reps @100#
    B1. 2+11 scaled thruster to 85#
    B2. 2+12 rx/row

  4. CJ VK says:

    237(7)
    3+14 / 3+1 rx+

  5. Bailey says:

    A) #200 (10)
    B) 3+18 / 4+8

  6. Nathaniel says:

    A. 235 (10)

    B. 4 + 7 rx+ / 3 + 12

  7. Mandee says:

    A. 170(10)
    B. 3+6 rx / 4+4 rx+

  8. LJ says:

    165 10 Reps
    A) 3 + 12 Bike
    B) 3 +5 RX+

  9. Misty says:

    Adrienne! Strong, kind and a great athlete! Always going hard! Glad you’ve made CFHSV your new home!

  10. Bradley says:

    A. 235

    B. 3+12 Rx/4+3 Rx+

  11. Cass says:

    A. 175 (10)
    B. 3+15rx, 4+2rx+

  12. steve price says:

    A. Front Squat: 285 x 10

    B. 2 + 11 Rx (Wall Ball/Row), 3 Rx (Thruster/Burpees)