Thursday, July 28 2022

Posted by Mandee on July 27, 2022   |   6 Comments



Pause Strict Press   E3MOM

5 sets X 5 reps

(1sec Up, 2sec pause at Top, 3sec Down)

Team WOD

4 Rounds For Time: (20min cap)

Partner 1 – 200m Run or 0.5km Bike

Partner 2 – 200m Row  *Switch each round*

P1 & P2 – 12 Alternating Barbell Push-ups
P1 & P2 – 6 Synchronized Split Jerks
P1 & P2 – 24 Alternating Box Jump Overs

Barbell Loads =   135/95   RX+165/115   MRX 95/65lbs

Box Heights =   24/20”   RX+30/24”   MRX 20/18”

Core Isometrics

1min Handstand Hold
1min Plank Bird Dog Hold Left/Right

1min L-Sit/Dip Hold
1min Plank Bird Dog Hold Right/Left

1min Hip Extension Hold

1min Ring/Bar Hang
1min Hollow Hold

6 responses to “Thursday, July 28 2022”

  1. Nathaniel says:

    Austin making a great first impression in his short time at the gym. He’s a natural athlete who catches on quickly. He’s been nothing but polite, friendly, and coachable. Now he’s gotta try and catch up to Ginny who’s set the bar high. Glad you’ve joined us and can’t wait to see the gains in strength, skill, and endurance. Keep it up dude!

  2. Mandee says:

    Austin looking strong with his better half right behind him, but she’s definitely leading the way 😉 Austin is a super nice guy who has had a solid start at CFHSV. He’s polite and friendly, and he’s already making gains. He and Ginny make a great team, and I’m always happy to see them walk through the door. Stay the course, Austin! No doubt it will pay off 😃

  3. Hal says:

    Austin and Ginny are great additions to the gym.

    A. 95 across

    B. 11:58 rx w/ James

    C. Compete

  4. Bo says:

    A: 75-95
    B: 13:10 scaled (step-ups, S2O @135, all rowing)
    C: accessory

  5. BP says:

    135 across
    14:18 RX w/ Wife Breezy

  6. Clair says:

    A. 55# across
    B. 13:07 scaled weight to 75#
    Thanks Nathaniel for the coaching!