Tempo Back Squat E3MOM
5 Sets x 3-5 Reps
**3seconds down – 2seconds Hold/Isometric Squeeze – 1second Explode up**
6min AMRAP:
6 Squat Cleans 115/75 RX+135/95 MRX 95/65
6 Toes to Bar
12 Box Jumps 24/20” RX+30/24” MRX 20/18”
Rest 3min
6min AMRAP:
6 Hang Squat Cleans
6 Bar Muscle-Ups MRX Chest to Bar Pull-Ups
12 WB Sit-Ups 20/14 MRX 14/10lbs
Squat Development
20 Double KB Front Rack Lunges (10ea/alt)
2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb plate
Oooweeee!! I remember that wod and that day. I was getting pelted with sleet with my overhead carries. These two are battling the elements and the wod. CFHSV don’t back down from nothin. It’s so awesome to watch and be a part of everyday. Let’s do it again tomorrow you gorgeous people!
A little snow won’t slow these studs down. Joseph and Jenn are always showing out no matter what is thrown their way. Keep working hard!!
Young Joseph leading the way, weathering the elements and putting in work! CFHSV shows up and shows out every day — every WOD, any season, before the sun rises and long after it sets — hot, cold, rain, snow — CFHSV is ready to throw down. Way to work, you two! 😁
A. Complete
B1. 3+4 RX
B2. 3+1 scaled life (c2b)
C. Dentist
185×4 across
4/2+12 rx
Warm up for the WOD; nursing a bum left knee
4 / 3 rx
A. 205×4 – 205×4 – 225×4 – 235×4 – 255×3
B. 4 + 1 rx+ / 3 + 17 rx+
3+13rx
3 scaled
3+15 RX+ / 3+17 RX+
5+3 scaled
4+16 scaled
3+22 RX+ / 3+12 RX+
135 – 135 – 185×3
4 | 1+6 Rx
A. Tempo Back Squat: 5 sets of 3 reps @ 315 across, thanks 🙏🏼 Coach Bailey for counting every round
B. 2 + 12 RX
2 + 6 , scaled to Chest to Bar Pull-ups
A: 185(5)x5
B1: 4+5, RX @115#
B2: 3+6, scaled (115#/5 strict c2b + 5 strict ring dips/25#)
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