Back Squats E3MOM
7 – 5 – 3 – 3 – MR
*MR=MaxReps non-stop*
“Until the Whistle” by DB
6min AMRAP:
RUN or Row 1000m or Assault Bike 2.5km
12 Front Rack Lunges (alt legs)
Max Front Squats 115/75 RX+ 135/95 MRX 95/65
REST 3min
6min AMRAP:
ROW or Run 1000m or Assault Bike 2.5km
12 Back Rack Lunges (alt legs)
Max Back Squats
Core & Leg Accessory Training
15 Strict Toes to Bar straight to 15 V-Ups
40 Bulgarian Split Squats (20 each) w/DBs
50 Butterfly Ab-Mat Sit-Ups (unbroken)
YOGA IS CANCELED TODAY.
Yeah Ruthie! So proud of you ? keep killing it and getting stronger every day!
Ruthie is one quiet little stud that brings her best every time she walks through the door. Ruthie has made awesome strides in her strength and total fitness and it’s cause she’s smart, coachable, and pushes herself. She might be a little shy in the gym but she’s got a game face when it’s time to go. Keep rockin Ruthie!
Ruthie is the real deal when it comes to fitness and you’ll never find her giving less than 100%! She’s a natural runner with a great engine, and her hard work has helped her become skilled with a barbell and helps her to continue to improve everyday on her gymnastics skills. She quiet and sweet, but she’s got the eye of the tiger when it’s time to go. Keep killing it, stud! 🙂
A. 105-115-125-130-110(5)
B1. 14 FS
B2. 15 BS
29 reps Scaled both to 800m/row 65#
A. 235(7)-265(5)-285(3)-285(3)-255(8)
B. 21 / 17 = 38 rx+ (bike)
A. 225(7) – 255(5) – 275(3) – 275(3) – 245(7)
B. 19 rx+ (row) / 14 rx+ (run) = 33 rx+
A. 255(7) – 295(5) – 310(3) – 310(3) – 275(8)
B. 14/19 = 33 Rx+ Row
A. 165(7) – 185(5) – 200(3) – 200(3) – 175(7)
B. 16/17 = 33 RX+ row
A. 195(7)- 215(5)- 235(3)- 235(3)- 205(12)
B. 19/19 = 38 RX+ row
225-245-255-255-225(10)
20/18 rx bike
Ruthie! This girl is focused, determined and you can tell she’s got a drive from within to accomplish big things! She’s quiet, but knows how to throw down on “3, 2, 1, GO!” She keeps gaining skills and strength while continuing to glide around the parking lot on those runs… just making it look easy! Keep showing out, Ruthie!
B. 12 | 14 Rx Row
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