Wednesday, March 4 2020

Posted by Mandee on March 3, 2020   |   4 Comments



5 x 5 Pause Back Squats   E3MOM

*3sec pause in Bottom

Team WOD

16min AMRAP:

P1 = 12 Calorie Row or Assault Bike
P2 = 12 Kettlebell Sit-Ups
P1 & P2 = 6 Synchronized Toes to Bar
P1 & P2 = 12 Alternating Kettlebell Goblet Squats

P1 & P2 = 18 Synchronized Kettlebell Swings

P2 = 12 Calorie Row or Assault Bike

P1 = 12 Kettlebell Sit-UpsLoads = 24/16   RX+32/24   MRX 20/12

Flexibility & Pistol Development

2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2 sets 10-30 Pistols or Pistol Progressions

2x15sec Back Bridge/Arch

Spend 5min on banded Shoulder Stretches


4 responses to “Wednesday, March 4 2020”

  1. Mandee says:

    Christian is a hard working athlete that never backs down from a challenge! He’s fearless, committed, and always gives 100%. Keep getting after it, dude! 😃

  2. Nathaniel says:

    Christian doing what he does…everything! This guy has been all in since day one. His energy is contagious and he’s always pushing himself and those around him. Great guy to have in the gym and awesome to watch him sell out every day! Keep it up!

  3. Kim G says:

    A. 65# across
    B. 4+2 rx solo
    C. Complete

  4. Misty says:

    Christian! This dude isn’t scared of anything! He’s always trying to lift a few more pounds or hold on for a few more reps. He believes he can, so he does! Great athlete with a great attitude! Glad to have you at CFHSV!