Front Squat build up for 10 Rep Max E3MOM
10 – 5 – 2 – 1/3reps – 10rep max attempt
4min AMRAP:
12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′
10/8 Calorie Row or Assault Bike
Rest 4min
4min AMRAP:
4 Thrusters 135/95 RX+ 155/105 MRX 95/65
8 Over the Bar Burpees
*Athletes choice which AMRAP to start with*
Flexibility and Pistol Development
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)
2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch
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Adrienne is all the way up!! This stud lights the gym up with her smile and rocks out in the WODs. She’s kind and encouraging and an awesome athlete. Keep rockin!
Adrienne is a total powerhouse, full of personality and athleticism. She moves great, works hard, and is always smiling and engaging. Keep rocking, stud! 😁
A. 10 reps @100#
B1. 2+11 scaled thruster to 85#
B2. 2+12 rx/row
237(7)
3+14 / 3+1 rx+
A) #200 (10)
B) 3+18 / 4+8
RX+
A. 235 (10)
B. 4 + 7 rx+ / 3 + 12
Ooops….posted WODs in wrong order
3 + 12 / 4 + 7 rx+
Get it together
My man!
A. 170(10)
B. 3+6 rx / 4+4 rx+
165 10 Reps
A) 3 + 12 Bike
B) 3 +5 RX+
Adrienne! Strong, kind and a great athlete! Always going hard! Glad you’ve made CFHSV your new home!
A. 235
B. 3+12 Rx/4+3 Rx+
A. 175 (10)
B. 3+15rx, 4+2rx+
A. Front Squat: 285 x 10
B. 2 + 11 Rx (Wall Ball/Row), 3 Rx (Thruster/Burpees)