Wednesday, January 27 2021

Posted by Mandee on January 26, 2021   |   10 Comments




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

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)

10 responses to “Wednesday, January 27 2021”

  1. Mandee says:

    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! ?

  2. Nathaniel says:

    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 ?

  3. ashley says:

    Look at you and that yellow kettle bell!!! Way to get it mama!!! So proud of you!

  4. Hal says:

    45 rx (bike)

    4:27 rx

  5. Eric Hedges says:

    A. 37 Rx’d
    B. 3:04 Rx’d
    Sucked but hit as bad as Monday!

  6. Justin says:

    47 rx bike

  7. Regina says:

    Tricia looking strong with that kb lockout!

    30 Rx, row
    4:22 Rx

  8. Bailey says:

    A. BS: 175-225-245
    FS: 155-205-225
    B. 42 RX+ (bike) / 3:09

  9. JJ Millich says:

    Yesterday’s Workout:
    A: 135-165-185-205-215
    B: 27:26, RX (135#/24kg/Bike)

  10. Kim G says:

    A. 28 Rx (row)
    B. 79 Rx