Alternating Front & Back Squats Build-Up E3MOM
8 Back Squats – 4 Back Squats – 2 Back Squats
8 Front Squats – 4 Front Squats – 2 Front Squats
5min AMRAP:
800m Run/Row or 2k Assault Bike
Max Kettlebell Goblet Lunges (alt legs stationary) 24/16kgs RX+ 32/24 MRX 20/12kgs
Rest 3min
5min AMRAP:
800m Row /Run or 2k Assault Bike
Max Squat Cleans 135/95 RX+155/105 MRX 95/65
Rest 3min
“Finisher”
For Time: (5min cap)
50 Barbell Front Squats 45/35lbs
&
50 Barbell Back Squats
*Athletes choice on which AMRAP to start with*
Core & Leg Development
18 Seated Box Jumps
18 Pistols or Pistol Scales (18 each leg)
That’s what I’m talking about, Tricia! Swinging that RX kettlebell like a boss!! This woman has worked so incredibly hard, and the gains she has made through the years are beyond impressive. I still remember her first day at CFHSV, and although she was nervous, she was sporting that same beautiful smile that she still brings with her every time she comes to the gym. Proud of you, Tricia! Stay after it! ?
My girl Tricia swang’n that bell! Tricia is so special because of the sincere effort she puts into every WOD. She’s come so far like all of us and to see her swinging that yellow bell, deadlifting big weight, running, pulling and pushing her way to a strong healthy life is awesome and makes me giddy. Nothing like seeing Trish’s big smile after she smokes herself. Keep it up ?
Look at you and that yellow kettle bell!!! Way to get it mama!!! So proud of you!
45 rx (bike)
4:27 rx
A. 37 Rx’d
B. 3:04 Rx’d
Sucked but hit as bad as Monday!
135-185-235/205
47 rx bike
4:18
Tricia looking strong with that kb lockout!
85-95-105
30 Rx, row
4:22 Rx
A. BS: 175-225-245
FS: 155-205-225
B. 42 RX+ (bike) / 3:09
Yesterday’s Workout:
A: 135-165-185-205-215
B: 27:26, RX (135#/24kg/Bike)
A. 28 Rx (row)
B. 79 Rx