Friday, December 1 2023

Posted by Mandee on December 1st, 2023

19 responses

Tempo Back Squats E3MOM

5 Sets x 3-6 Reps @ 50-75%

*3 seconds down - 2 second hold/isometric squeeze - 1 second explode up - 2 second resest!

4 Rounds For Time: (12 min cap)

24 Kettlebell Goblet Squats

12/10 Calorie Row/Bike or 200m Run

1 Rope Climb 15' RX+ Legless MRX 1 to 10'

Kettlebells = 24/16 RX+32/24 MRX 20/12kgs

Core & Pistol Development

12 Pistols Each Leg or 12 Scaled Pistols

24 Crunches

12 Reverse Lunges with 2 Kettlebells in the Front Rack

24 GHD Sit-Ups

12 Kettlebell Overhead Lunges

24 Hip Extensions

19 responses to "Friday, December 1 2023"

Matt Miller says:

November 30, 2023 at 8:16 pm

The GOAT

Flying J says:

November 30, 2023 at 9:13 pm

Year after year “ the Duke” leads the way. He sets the bar - or lifts the bar. He’s the Master of Masters. Grandpaw can throw down with the Best of the Best…..No wonder Fitz is a fighter…. It’s in his genes. My friend, I stand in his shadow.

steve price says:

December 1, 2023 at 12:16 am

The Man, The Myth, The Legend ….The Duke !!! Don’t let that smile and laid back demeanor fool ya, he’s a killer !!!!

Beth says:

December 1, 2023 at 6:38 am

Paul is an amazing person and athlete! The Duke can hang with the young whipper snappers and hold his own. He is surrounded by a wonderful family and his Grandchildren adore him.

Hal says:

December 1, 2023 at 8:18 am

Big Duke 6
A. 185(6)-205(6)-225(4)-225(4)-225(4)
B. 11:46 scaled life (32kg, 🏃‍♂️, rr)
C. 🎒

Bo says:

December 1, 2023 at 8:20 am

A: 115, 135, 165, 185, 205
B: 9:52 rx (row)

Regina says:

December 1, 2023 at 10:41 am

You can bet it's going to be a great class when Paul walks through the door - even better when his family is by his side. Happy I got to do the WOD with Paul and Lisa this morning ☺️

3@95 across
11:24 Rx, run