Front Squats & Thrusters E2:30MOM
5 Front Squats – 5 Thrusters
3 Front Squats – 3 Thrusters
1 Front Squat – 1 Thruster
Main Site WOD
3 Rounds For Time: (20min cap)
500m Row/500m Run or or 1.2km Bike
100 Double Unders
20 Thrusters 75/55 RX+95/65 MRX 65/45
Flexibility Development
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch
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Memorial Weekend Schedule
Friday 5/28: “MURPH” in all regularly scheduled classes
Saturday 5/29: Regular classes at 8am, 9am, 10am; R&E 8am, 9am; Open Gym cancelled
Sunday 5/30 and Monday 5/31: closed
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Look at Scott holding that Kettlebell to standard and at 5am no less. Scott’s an early bird and gets his work done before most alarms are going off. He’s willing to push himself to make gains and to maintain his fitness. Scott enjoys his fellow classmates and adds to the camaraderie of class and CFHSV. Keep it up dude!
Scott with the picture perfect KBS! This guy shows up early, ready to throw down. He works hard and enjoys his fellow athletes in the process. His consistent efforts continue to lead to noticeable gains in his overall fitness. Glad to have you at CFHSV, Scott! Keep it up! 😃
Scott is awesome & can run with the best of them! 5am wouldn’t be the same without you!
A. FS 185(5) – 215(3) – 245(1); T 135(5) – 155(3) – 165(1)
B. 18:42 rx 🏃♂️🥵
C. Complete
Rx+
2rnds. + 500m. + 75 double unders.
Good job River 💪🏼💪🏼👍🏻!!!
2 rds rx (run)
and 300m at time cap
15:11 Rx+
A. Front Squats: 225×5, 315×3, 345×1
Thrusters: 165×5, 205×3, 225×1 (Thanks for the instruction Coach Bailey !!!)
B. 19:53, Rx weight/Row, scaled to 100 singles per round
A1: FrontSquat: 185(5)x3; from floor
A2: Thruster: 135(5)x3; from floor
B: 14:58, RX (Run/DUs/75#)