Back Squat E3MOM
8 – 4 – 6 – 2
“Forward or Backwards” by DB
For Time:
10 Overhead Squats 95/65 RX+ 115/75 MRX 75/55
1 Rope Climb 15′ RX+ Legless MRX 10′
20 Front Squats
2 Rope Climbs RX+ 1 Legless 1 w/legs MRX 2 to 10′ or 1 to 15′
30 Back Squats
3 Rope Climbs RX+ 1 Legless 2 w/legs MRX 3 to 10′ or 1 to 15′ & 1 to 10′
40 Air Squats
4 Rope Climbs RX+ 1 Legless 3 w/legs MRX 4 to 10′ or 2 to 15′
**Athletes Choice perform WOD forward from start or backwards from last exercise**
Core Development
20 Russian Twists w/wallball Throw to Left
1 minute V-Up Hold or Dying Coackroach
20 Russian Twists w/wallball Throw to Right
Heck yeah! Tricia putting all her hard work on display with the same grit and determination she brings to every WOD! This lady stayed focused and committed through the early phases, and the marked improvement in her health and fitness is undeniable. Nothing but respect for your hard work Tricia, keep it up! 😁
Wow what a way to start a Friday! Mandee from you that’s high praise! I walked in the gym once super tried and I saw you swinging that kettle bell and I knew I had no excuse!! I appreciate the support!!
Tricia! I remember Tricia’s first class and more importantly I remember her second. She came back and she’s been coming ever since. Keep growing those gains and overall fitness Stud!
Tricia hasn’t been here long but I bet y’all couldn’t tell because she has showed up and showed out just like a seasoned veteran CrossFitter from day 1! Keep it up T!
Way to show up Tricia! Keep Pushin’!!
Go ahead Tee!!! You murdering it on that workout. Super proud of your ousha bd accomplishments. It shows and keep doing it up girl.
Hard work and Dedication
Oh yeah Trishie! KB right over the top! Keep plugging away!
Strong Tricia!! I was there when she hit a major bench press pr!! This lady is just starting to show out!!
A. 5×95 5×145 5×195 4×245 2×295 1×345 (85%) just trying to get my legs back after this long week!
B. 10:54 Rx+
A. 225(8)-255(5)-240(6)-275(2)
B. 8:23 Rx+ ⬇️🆙
6:51 rx +
All I’m going to say is, DUDE!!! Impressive!!!
8:54 Rx+
Top –> Down
A. Back Squats: 315×8, 365×4, 315×6, 405×2
B. Reverse Order Rx, had 20 Front Squats, 1 rope climb and 10 over head squats left. I must confess, I was not looking forward to this after the Strength portion 😞
10:34
PM Open gym
A. 275(8) 315(4) 295(6) 335 (2)
B. 8:51
OHS/FS: 95lb
Legless to 15 except the last two climbs (legless somewhere between 10 and 15)
Thanks for the mobility tips Brian A.! First day that I’ve been able to OHS!
A.) 225/255/275/305
B.) 12:47 RX
Open gym
2000m Row
150 DU
10 RDS (5 pull ups, 10 push up, 15 air squats)
20:04
A. 205/225/215/255
B. 10:26 Rx+
2:00pm Open Gym:
(Today’s wod)
A: 225(8)-275(4)-265(6)-305(2)
B: 7:30, RX+ (Top to Bottom)
– Thanks for wording with me Daniel L.! You’re a beast!