logo

Saturday, June 25 2016

Posted by Naomi Pradia on June 24, 2016   |   12 Comments

Madison and wendy

 

WOD:

A.  Back squat:  1 – 1 – 1 – 1 – 1       E2MOM

B.  22 minute AMRAP of:

10 back squats 135/95  RX+ 175/115  (MRX 95/65)

10 toes-to-bar

10 overhead lunges  45/35 lb. plate

10 chest-to-bar  RX+ 10 bar muscle-ups  (MRX 10 pull-ups)

**score is load, rounds and reps

C.  Core Accessory Training:

100, 75 or 50 GHD or anchored ab-mat sit-ups for time

2 minute low plank hold with 1 push-up every 10 seconds

100, 75, or 50 butterfly ab-mat sit-ups for time

 

CFHSV Running & Endurance WOD:

For time:

1000m row, rest 4 minutes

2 cycles of: 500m row, rest 2 minutes between efforts

5 cycles of: 200m row, rest 1 minute between efforts

12 responses to “Saturday, June 25 2016”

  1. Kobra says:

    Everybody knows, Momma knows best!

  2. Mandee says:

    Love this pic and love this awesome mother daughter duo! Keep up the hard work Wendy and Madison! 🙂

  3. Haley says:

    Love this picture! Momma bear Wendy and sweet Madison. Always a pleasure seeing these two ladies!

  4. Nathaniel says:

    🙂 This family ROCKS! These are two of the 4 but they’re each one of a kind. Keep it up family!

  5. Kobra says:

    A. 315 – 330(X)

    B. 6+2 RX+

  6. CJ VK says:

    A. 275 PR – 300(x)
    B. 5+16 Rx

    That’s a long 22 minutes.

  7. Don says:

    A. 265 = my 1RM from way back
    B. 3 + 25 scaled the lunge to 25# plate

    All in a good day’s work!

  8. Mandee says:

    A. 245
    B. 4 + 32 RX+
    Whew! That was a tough one!

  9. Bradley says:

    That’s an awesome mother daughter duo right there!

    8am Running and Endurance:
    1000m row = 3:43.3
    2x500m row = 1:50.5+1:52.7 = 3:43.2
    5x200m row = 44.8+44.2+44.4+44.1+44.4 = 3:41.9

    9am Class:
    A. 320 PR

    B. 5+5 Rx+

    Then did Barbell club to complete the trifecta. And I am wore slap out.

  10. Mac says:

    500 pr

    4+34 rx+

  11. Scott Schoel says:

    405

    4 rx