EMOM for 10 Minutes of:
Even = 10/8 Calories, Row or Bike RX+ 12/10 Calories
Odd = 10/8 Bar Facing Burpees RX+ 12/10 reps MRX 8/6 reps
7 minute REST/Transition Prep/Build Up Front Squat for WOD
For Time:
-12 Front Squats 155/105 RX+ 185/125 MRX 135/95
– Run or Row 600m
-12 WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′
Rest 2 minutes
– 24 WallBalls
– Row or Run 400m (opposite of last)
– 8 Front Squats
Rest 1 minute
– 6 Front Squats
– Run or Row 200m
-18 WallBalls
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Patrick is always being the reason. Way to go Doc!
It’s good to be the reason.
Patrick Bouncin Baldwin lookin like an animal over those boxes. Always working something somewhere. Keep it up Boss!
Patrick is a CrossFit guru, a seasoned weightlifter, and an all around awesome guy! Keep it up stud 🙂
A. RX w/ Assault Bike
B. 10:04 RX
Rx+ assault bike
10:18 rx+
A. Rxd
B. 10:52 scaled to 85#
Great morning and excellent coaching, John. Happy Friday CFHSV!
Yesterday’s WOD
A. 365/205
B. 5+10 rx
Rx+ Assault Bike
10:03 Rx+
I have read books about that Patrick guy. He is a lifting legend and is always killing it!
AM Open Gym: yesterday’s WOD:
A. 245 DL – 165 split jerk
B. 6 + 21 RX+
C. Completed
Immediately following, 1130AM Class:
A. RX row
B. 10:02 RX+
A) RX+ with bike
B) 7:56 rx+
Dang! That is FAST! 👍🏼
A. Scaled 5 burpee/8 cal row
B. 12:17 rx
A. Rx w/ bike
B. 9:07 Rx (unbroken)(run-row-run)
A. Rx
B. 12:49 Rx
6:00pm Open Gym:
A: E1:30OM for 10 rds, alt each rd,
6 BackSqt @255#
6 BenchPress @215#
B: Technique – EMOM for 10 min,
1 HangSqtSnatch @135# +
1 HangSqtClean @185#
– Welcome back Nate! Patrick B. is one tough dude! This guy can Oly Lift and move like no other! Keep it up friend!!