Overhead Squats E3MOM
10 – 5 – 8 – 5
“Terriffic Tabata” by DB
Tabata Goblet Squat 70/53/35lbs
Rest 1 minute/rotate
Tabata Push Press 55/35 or 75/55 or 95/65
Rest 1 minute/rotate
Tabata Front Squat 55/35 or 75/55 or 95/65
Rest 1 minute/rotate
Tabata Kettlebell Swings 70/53/35lbs
Rest 1 minute/rotate
Tabata Wallball Shots 20/14 to 10/9′ clear line
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.
CFHSV Running & Endurance WOD:
4 x 400m run, rest 30 seconds between efforts
1 mile run, rest 30 seconds
4 x 400m run, res 30 seconds between efforts
Yesterday’s WOD: Deadlift: 455
PowerClean: 255
2 + 14 Rx+
2 + 5 Rx+
Yesterday
Deadlift 355 PR
Power clean 155 PR
3+9 MRX/2+19 MRX
Also want to put in a reminder of our church’s meetings starting Sunday thru Wednesday, info is posted on the board in the gym. No loud music or smoke generators and strobes, but the messages are worth your time and effort. John 3:16
A. 55(10)- 70(5)- 65(8)- 75-(5)
B. 34rx
GS @16kg- 9
PP @55#- 7
FS@55#- 5
KBS@16kg- 7
WBS @14#- 6
9:00 R&E complete 😅
A. Prehab
B. 44 rx ( 32kg & 95lb )
Goblet squat – 10
Push press – 11
Front squat – 7
KBS – 6
WBS – 10
A. Built up to 225 (PR)
B. 36 Rx 32kg/95# (8-8-7-5-8)
36 Rx 24kg/75# (8-9-6-6-7) in 2016
A. 95(10) – 135(5) – 115(8) – 155(3)
B. 43 RX (16kg / 55lbs)
9 – 12 – 7 – 8 – 7
37 rx (24kg/65#/20# WB)
9-10-7-5-6
33 Rx (40kg,95, 30lb wallball)
8, 10, 6, 5, 4
Biking and Endurance: 24:32?
38 Rx (24kg/75lb)
13/6/6/8/5