Overhead Squat Build Up 5×5 E3MOM
**Building Up to a 5 RM**
2 Rounds For Time: (21min cap)
200m Run, Row or 0.5km Assault Bike
10 Overhead Squats 95/65 RX+ 115/75 MRX 75/55
10 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18
10 WallBall Sit-Ups 20/14lbs MRX 20/10
400m Run, Row or 1km Assault Bike
20 WallBall Sit-Ups
20 Box Jumps/Step-ups
20 Overhead Squats
Rest 3 minutes After 1st Round
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Home WOD
2 Rounds For Time:
200m / 1 minute Run
10 Weighted Squats
10 Step-ups / Jump Overs
10 Weighted Sit-ups
400m / 2 minute Run
20 Weighted Sit-ups
20 Step-ups / Jump Overs
20 Weighted Squats
rest 3 minutes after Round 1
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Erin T takin weight by the horns and showing it who’s boss! Lookin strong and ready Erin. Erin and her hubs Tipper have been an awesome addition to CFHSV in every way. Erins got a great attitude, she’s friendly, positive, funny, and she’s wired to work hard. You ROCK Erin, keep it up!
I love E3MOM strength days because that means I can lift and still have time to talk before the beep!
That’s my beautiful and strong friend! So happy to have her and Tipper at CFHSV! Keep up the great work, Erin!
Erin locked out and looking strong! This lady Is hard working and friendly, and always brings a positive attitude and her beautiful smile. She’s got a great balance and focus and fun, and she brightens up any class she attends. Keep it up, Erin!! 😁
Thanks you guys! We are so happy to be a part of the CFHSV community. Thank you for keeping us moving these last couple of months, we appreciate you!! Glad to be back in the gym 🙌🏻
A: 135(x) – 135 – 135 -145 -155
B: Rx in 20:59, run and box-jumps
Nice job this early mornin Josh and way to get under that time cap! It’s a tough one.
A: 125 – 135 – 145 – 155 – 165
B: 19:05 RX+
You were rollin buddy! That strength and speed coming together beautifully
A. 135(5)-165(5)-185(3)-205(5)
B. 16:35 rx+ (run) 🥵
6:43/6:52
Impressive splits CJ. I know mine weren’t that close. Way to stay mean on those 20’s!
Correction: maybe 17:35 Rx+ (run) apparently
Erin! Looking strong and holding that weight over head like it’s easy! So nice, so kind and always a smile the whole time she’s here. Natural athlete and makes CFHSV a better place! So glad to see you back in the gym!
A. 85 across
B. 18:32 rx
A. Training
B. 18:37 rx +
OHS looking good today, N8 dog
A. Training @ 55#
B. 1+80 scaled to 55#
155-175-190-200-210(4)
15:10 RX+ Row
135-145-155-165-175
18:47 all ub
7:40/8:07
I ain’t never posting under Mary Helen again.
16:16 RX+ run/row
A. 135-165-190-210-240
B. 17:17 Rx+
A. 115-165-185-235(didn’t squat it)-245 (only went heavy Bc Brad is such a beast and told me what he did first)
B. 20:03 Rx+
A. 150(5)
B. 15:53rx+ row