Power Clean Build Up E2MOM
3 – 2 – 2 – 1 – 1 – 1 – 1
MainSite WOD (RX+)
10min AMRAP:
5 Power Cleans 165/115 RX+205/135 MRX 115/75
10 Toes to Bar
Core & Grip Development
1min L-sit Hang from Bar
100m Plate/Pinch Grip Carry
1min Fingertip High Plank Hold
10 Plate Curls
100m Farmers Walk with DBs / KBs
10 DB/KB Curls
Patrick the shark Stark. Patrick is a heck of a guy. He’s one hard working dude in and out of the gym. Patrick actually came to the gym during the ‘shut down’ and helped us repair some things around the gym that were long over due. He’s a natural athlete and moves incredibly well. Patrick has a wonderful family and many of them are a part of CFHSV too. Good people make for a good gym. Thanks for all you do buddy and keep up the great work
Cool shot of one cool dude! Patrick is a natural athlete who moves well and is always working hard. He’s got a quiet, unassuming way about him, and he’s a total gentleman and always has been. He’s kind and friendly to everyone, and part of a great family who we have loved getting to know over the years. Love having Patrick at CFHSV! 😃
115(3)-145(2)-175(2)-205-235-265-275
7+2 rx+
A. 165-185-195-205-225-235-245
B. 4+5 rx+
C. Complete
Apologies but RIP Young Dolph. One of the South’s best rappers. Heavy barbells move themselves to these tracks:
“Stunting Ain’t Nothin”
“Both Eyes Closed”
“Major”
“Case Closed”
“Water on Water on Water”
A: 215 pr
B: 6+1 rx
A. 165
B. 6 + 3 scaled weight to 135lbs
270
6+10 rx+
That’s big time, Duke
Great PR Paul 💪🏼💪🏼💪🏼🥷
A. Power Clean: 255
B. 6 + 5 Rx
255
8 Rx+
Look at that depth!! Patrick is a natural athlete and always works hard. Keep up the awesome work!!
A. 165 split clean
B. 8+4 RX+
205 PR
5+1 RX
255# PC
5+7 RX+
225
9+6 rx
300#
7+4 +