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
Matt Miller says:

November 30, 2023 at 8:16 pm

The GOAT
Flying J
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
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
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
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
Bo says:

December 1, 2023 at 8:20 am

A: 115, 135, 165, 185, 205
B: 9:52 rx (row)
Regina
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
Jason Morgan
Jason Morgan says:

December 1, 2023 at 11:32 am

A. Training
B. 3+16 Scaled (red KB and legless attempts)
Champ
Champ says:

December 1, 2023 at 11:39 am

5x4: 185-195-205-215-225
12:33 rx+ (finished the row before the time cap)
Champ
Champ says:

December 1, 2023 at 11:54 am

Duke and Todd too rough, keep holding it down.
Nathaniel
Nathaniel says:

December 1, 2023 at 4:24 pm

A. Completed as prescribed

B. 10:03 rx+ ( run )
Christian
Christian says:

December 1, 2023 at 4:25 pm

5x3

185,215,235,255,255

9:05 scaled 75lb FS w, legless rope climb
Alex
Alex says:

December 1, 2023 at 5:06 pm

8:51 Rx+ (run)
Alex
Alex says:

December 1, 2023 at 5:39 pm

225(3)-255(3)-255(3)-275(3)-275(3)
Madison
Madison says:

December 1, 2023 at 6:53 pm

A. 5x5@155
B. 11:03 Rx run
Harris Baker
Harris Baker says:

December 1, 2023 at 7:26 pm

P-Diddy Paul ain’t one to mess with!

225(3) - 255 (3) - 255(3) - 275(3)

11:36 RX+ Bike
Bailey
Bailey says:

December 1, 2023 at 8:17 pm

A. 155x5 across
B. 10:46 RX+ (run)

Paul is one of a kind😊
Mandee
Mandee says:

December 1, 2023 at 10:02 pm

Couldn’t love Paul and his family more 💕

A. Tempo front squats — 3 reps at 145 across
B. 11:39 RX+ row
Sean Don
Sean Don says:

December 2, 2023 at 7:57 am

225-255-275-275-275 4 reps

9:23 Rx+ run

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