Friday, October 4 2019

Posted by Mandee on October 3, 2019   |   7 Comments



Tempo Front Squats  3 reps x 4 sets   E3MOM
Tempo 3sec down, 2sec pause in bottom, 1sec up, 4 sec pause at top/reset

For Time:

400m Row or Run

10 Overhead Squats   95/65   RX+ 115/75   MRX 75/55

10 Chest to Bar Pull-ups   MRX Pull-ups
15 Front Squats
15 Over Bar Burpees

20 Back Squats
5 Muscle-Ups (bar or ring)   RX+5 Strict Ring Muscle-Ups   MRX 5 Burpee Chest to Bar Pull-Ups

200m Row or Run

Core & Leg Accessory Training

15 Strict Toes to Bar straight to 15 V-Ups
40 Bulgarian Split Squats (20 each) w/DBs





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7 responses to “Friday, October 4 2019”

  1. Nathaniel says:

    These two ladies joined CFHSV together and have been rockin ever since. Nothing like having one of your friends by your side. Maryssa and Caroline are two top notch people that have made CFHSV better. Y’all are awesome!

  2. Allison says:

    Two outstanding young women!! Love watching them tear up a WOD!

  3. Bradley says:

    Two awesome ladies who are always having fun and kicking butt in the gym. Keep it up Caroline and Maryssa!

  4. Justin says:

    165 across
    8:34 rx

  5. CJ VK says:

    Maryssa & Caro crushing it. Y’all are awesome!

  6. Nathaniel says:

    8:12 rx+

  7. Mandee says:

    These two young ladies are nothing but awesome! I can’t say enough good things about them. Y’all rock!
    A. 155 across
    B. 9:48 RX+