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Friday, July 30 2021

Posted by Mandee on July 29, 2021   |   14 Comments

 

Overhead Squat Build Up 5×3   E3MOM

**Building up to a 3RM**

“NANCY”

5 Rounds For Time: (21min cap)

400m Run

15 Overhead Squats   95/65   MRX 75/55

Core & OHS Development

15 KB Dead Snatch (each arm)
30 Barbell or PVC Sotts Press (snatch grip)

15 Evil Wheels
30 Double KB OH Reverse Lunges, alt

14 responses to “Friday, July 30 2021”

  1. JasonH says:

    AP!

  2. Nathaniel says:

    A-A- Ron back in the building and ain’t skipped a beat! Aaron can run like a deer and always has so it’s only fair to add a 20lb carry when he runs. He’s as well rounded an athlete at CFHSV that you’ll meet and he’s been doing it for many years which is a testament to his training. He’s also a great guy to know and call a friend. Glad you’re back my dude!

  3. Jason Morgan says:

    A. 185
    B. 14:44 Rx

  4. Hal says:

    Strong runner at 0600

    A. 185×3 (prior pr was 165×1)

    B, 14:30 rx pr (2020 was 16:31 rx)

    C. Complete

  5. Bo says:

    Fast and strong… and fast. Glad Aaron is back at 0600.

    A: 115
    B: 4+14 rx (oh so close)

  6. BP says:

    Scaled right Back Squat 300
    18:48 scaled to 115 back squat. Lots of walking

  7. Clair says:

    Running with a WB is nothing for Aaron. Glad to have you and Kim back!
    A. 90#
    B. 18:00 rxd

  8. Bailey says:

    A. 145
    B. 12:20 rx (pr)

  9. Duke says:

    16:17 rx

  10. Nathaniel says:

    Did a scaled version or the Hero WOD “Loredo” –

    6 rounds for time :

    – 24 air squats
    – 24 one arm elevated push ups
    – 24 alt lunges
    – 24 one arm DB push press * alternate each round with 24 one arm ring rows
    – 1k bike

    43:20 scaled

  11. Kim G says:

    A. Training
    B. 3+2 ( scaled depth)
    I didn’t get close to LY’s score (20:44 rx) 🥵😭
    but I did enjoy time with the11:30 ladies!!

  12. Bradley says:

    Wednesday’s WOD:

    15:25 Rx

  13. CJ VK says:

    165-285-205(2)-215-DNA
    14:27 rx

    7/30/20: 13:27 rx
    6/25/18: 14:02 rx

  14. Alex says:

    225×3 OHS
    11:59 Rx (PR)
    Previous time of 12:04 Rx