OHS 5 – 3 – 1 E2MOM
Front Squat 4 – 2 – 1 E2MOM
Back Squat 3 – 2 – 1 E2MOM
**Build up To a Heavy 1rep each lift and continue to build up throughout all lifts without having to drop back down in weight**
“Double Under Daze” by DB
2 minute AMRAP:
-10 OHS 115/75 RX+ 135/95 MRX 95/65
– Max Double-unders
Rest 2 minutes
2 minute AMRAP:
-12 Front Squats 115/75 RX+ 135/95 MRX 95/65
– Max Double-unders
Rest 2 minutes
2 minute AMRAP:
-14 Back Squats
– Max Double-unders
Squat Development
-20 Pistols or Progressions (alt legs)
-20 Bulgarian Split Squats with DB/KBs
YOGA is canceled today.
Gemma!
OG is one fast mamma jamma, one of the nicest people I know, and a joy to share the mats with!
Keep kicking butt and taking names!
Gemma 😍 So fun to workout with and hard to chase and super sweet!
Sweet Gemma ❤️ Strong AF and a heart of gold. Love WODing with her and watching her leave me in her dust. 💪🏻
Gemma!! Sweetest friend! Beautiful inside and out and a fire breather in the gym!
She’s a true Gemma with a smile that can light up the gym. And she can put a hurting on any WOD that crosses her path. Keep breathing that fire!
Go Gemma! She crushes every workout and is a joy to be in a class with! Keep going girl!
Bad to the bone!
Gemma is a natural athlete who can do it all! She’s as kind and sweet as she is strong and fast! A true pleasure to be around and an all around awesome person! You rock Gemma 😁
Gemma! So sweet and fast as lightening!!
Get it Gemma!!! Strong and fast! Don’t let her sweet smile fool you, she will throw down and leave you in the dust. Keep it up Gemma!
Gemma has been showing out since she walked through the door. She continues to push herself and get better everyday. She is a great athlete, but an even better person. Keep rocking stud!
Gemma!! Straight beast mode as soon as she walks into the gym and so sweet!!
That’s my teacher
OHS 115×5-135×3-200×1
Front Squats
225×4-265×2-315×1
Back Squats
345×3-375×2-405×1
Workout subbed Assault Bike 38 total calories@135 lbs.
Gemma brings it everyday!
Great job Eric ! Representing us over 50 !
OHS: 155(5)-185(3)-205(1)
FS: 215(4)-225(2)-245(1)
BS: 255(3)-275(2)-285(x) 😔
104/101/85 = 290 Rx
Gemma is one of my favorites. Great young lady and athlete.
“Gemma-Fit” athlete extraordinary!!!
A. OHS: 135×5, 185 x 3, 225 x 1
Front: 315 x 2, 345 x 1
Back: 345 x 3, 365 x 2, 405 x 1 pause
B. 405 singles @ 115
A: OHS: 105(5) 135(3) 185(1)
Front: 185(4) 225(2) 275(1)
Back: 315(3) 365(2) 405(1)
B: 70/70/40= 180 RX
480 Rx+
^^animal
306 rx+
151/101/54
I see you mike
193 reps scaled to off the rack
Gemma! This girl is so fast and she is always smiling and a joy to be around. Keep it up Gemma!
Awe y’all are so sweet!! Thank you for all the kind words! Love CFHSV!! Can’t wait to be back next week💪🏼🏋🏽♀️💃🏽