Power Snatch to Overhead Squat to Hang Squat Snatch Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1
“911” by DB
9min AMRAP:
200m Run/Row or 0.5k Assault Bike
9 Muscle-Ups (Ring or Bar) MRX Burpee Chest to Bar
11 Overhead Squats 95/65 MRX 75/55
Rest 2min
11min AMRAP:
200m Run/Row or 0.5k Assault Bike
9 Handstand Push-Ups or Push Press MRX 2/4″ Rise
11 Front Squats
Core Development
1min Max Evil Wheels
1min Max Double DB/KB Sit-Up to Press
If it’s 11:30, then this dude is there ready to throw down! Nick P is a consistent, hard working athlete who has made some impressive gains since joining CFHSV. He’s easy going and unassuming, but focused and driven too. Stay after it, Nick! 😃
Nick representing the lunch crew! Nick has been steady and driven since day one. He’s made gains across the board in his fitness and he gets all the credit cause he’s showed up. He’s a great guy and he’s got one slick old school truck that I wish he’d sale to me 😉 Keep it up buddy!
45-50-55-60-65-70
1+2 Rx, run, bmu
4rds Rx, row, push press
A. 95(1) 95(1) 115(1) 115(1) 135(1) 135(1)
B(1) 2+10 scaled life
B(2) 4+4 RX (run)
A. 115-130-145-160-175-190
B. 3 / 4+13 rx (Bike/BMU/HSPU)
3 + 11 rx ( bike / bar mu’s )
5 rx ( bike / hspu’s )
135-145-155-165-175-185
4 (bmu/bike)
4+8 (HSPU/bike)
A. 95-105-115-120-125-130
3+6 RX Bar MUs / row
5+14 RX HSPU / row
A. 55-60-65-70
B1. 2 rds- run (scaled to burpee c2b)
B2. 3+2 rx- run/HSPU
One tough Hombre!
It is a pleasure to workout with Nick and the lunch time crew.