WOD:
A. Back Squat: 20 rep max
Warm up with 2 sets, build up to a 20 rep max E3MOM, on 3rd set get a 20RM
B. Complete the following in any order or rep scheme/partition for time of:
50 pull-ups
50 ab-mat sit-ups unanchored (military style)
50 push-ups hand-release
50 toes to bar
50 goblet squats 24kg/16kg
50 over the KB lateral jumps
CFHSV Running & Endurance ROWING WOD:
8k steady-state interval with rate change
meet at CFHSV at 6pm
Woohoo Margaret! 🙂
Working hard Margaret!
Looking good Margaret!!
Nice margaret!
Great job Margaret! Looking strong!
A. 190PR (Prev 165, Compare to 9/23/13)
B. 22:46 (subbed a 1.5 mile run instead of KB goblet squats and lateral jumps)
Rich Froning is putting on a team competition called Mayhem for Mustard Seed Ranch Fitness Competition. It’s a fundraising event for Mustard Seed Ranch, a home and an interdenominational Christian ministry for children from the ages of 5-17. Sounds like an awesome event, sure to have some stout teams considering who is hosting.
Event is April 12 in Cookeville, TN.
https://www.eventbrite.com/e/rich-froning-jrs-mayhem-for-mustard-seed-ranch-tickets-9451735395?
Thanks for sharing AP
A. 285 (17 reps) FAIL on 20 total
B. 14:01 Not RXD Hands came unclasped on Military situps and toes didnt hit bar all of the time.
Wow Eric! Very Impressive 17RM and also an exceptional standard you held yourself to during the WOD.
A. 100#-1 RM is definitely higher seeing that I should have done more weight
B. 15:53 Rx’d. Great WOD and coaching, Nathaniel!
A. 125#
B. 19:48 rx’d. This was a fun WOD!
245/13:38
210/15:41
165/ 22:25 scaled