Tuesday, July 7 2020

Posted by Mandee on July 6, 2020   |   16 Comments



Back Squat Max   E3MOM
5 to 10 – 3 to 5 – 1 to 2 – 1 – 1 – 1

*percents, are a guide, adjust as needed to hit a max*

6min AMRAP:

10 Chest to Bar Pull-Ups or 5 Bar Muscle-Ups   MRX Pull-Ups
5 Overhead Squats   95/65   RX+115/75   MRX 75/55

10 Front Squats
10 Push-Ups or 5 Handstand Push-Ups

REST 3min

Repeat 6min AMRAP

*Score is lowest from 2 AMRAPs*

Core & Squat Development

18 KB/DB/BB Sit-Up to Press
18 Plank Hold Alternating Bird Dogs
18 Pistols or Scales (alt legs)
18 Butterfly ab-mat sit-ups
18 Evil Wheels or Barbell Rollouts

1min Wall Iron Chair sit Holding 25/15lb plate

16 responses to “Tuesday, July 7 2020”

  1. Mandee says:

    Heck yeah, Cindy! You make ME smile ? Cindy has been a staple in the lunch class for many years and the improvements she has made in her strength, skills and overall fitness is totally awesome. She’s a super hard worker in and out of the gym and she’s always kind, friendly, and encouraging. Keep after it, Cindy!

  2. Nathaniel says:

    Cindy is one of a few that smile during and after burpees. Cindy’s been with us a long time now at CFHSV and she’s always brought a great attitude and work ethic. She’s done an awesome job of maintaining her health and fitness since joining. She’s also been a friend and encouragement to many along the way. Keep pulling up in that mean drop top and grinding stud ?

  3. Regina says:

    Pretty sure Cindy is the only person I know who can “rest” while doing burpees. She always knows how to make wods fun, too!

    1+10 / 1+3 Rx, BMU, push-ups

  4. CJ VK says:

    A. 335 (PR)
    B. 3 / 2+7 rx+ (BMU/HSPU)

  5. Bailey says:

    A. 300 (PR)
    B. 3+4 / 2+13 rx+ BMU and push ups

  6. Mandee says:

    A. 235
    B. 3+10 / 3+10 RX+ (bmu/hspu)

  7. Kim G says:

    A. 65-85-115-120-125-130-135
    B. 2+1 / 2+3 c2b and pushups
    (scaled to 5 c2b per rd)

    Cindy is always upbeat and speeds past me every time we wod together! She also has an innate ability to make the suck look easy!

  8. Chef Tyler says:

    A. 375
    B. 2+7/ 2+4 (bmu/hspu) (did first 10 c2b then switched to bmu)

  9. Misty says:

    Cindy! I saw you killing those burpees! Always working hard and just keep getting stronger and faster! You keep the 11:30 class in check and give them a rabbit to chase! So glad that CFHSV is part of your daily life!
    A. 195
    B. 2+10 (C2B & Push-ups)

  10. steve price says:

    A. 405

    B. 1+ 15 Rx / 1 + 15 Rx

  11. Bradley says:

    365 PR

    3+10/3+5 Rx+(BMU/SHSPU)