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"
November 30, 2023 at 8:16 pm
November 30, 2023 at 9:13 pm
December 1, 2023 at 12:16 am
December 1, 2023 at 6:38 am
December 1, 2023 at 8:18 am
A. 185(6)-205(6)-225(4)-225(4)-225(4)
B. 11:46 scaled life (32kg, 🏃♂️, rr)
C. 🎒
December 1, 2023 at 8:20 am
B: 9:52 rx (row)
December 1, 2023 at 10:41 am
3@95 across
11:24 Rx, run
December 1, 2023 at 11:32 am
B. 3+16 Scaled (red KB and legless attempts)
December 1, 2023 at 11:39 am
12:33 rx+ (finished the row before the time cap)
December 1, 2023 at 11:54 am
December 1, 2023 at 4:24 pm
B. 10:03 rx+ ( run )
December 1, 2023 at 4:25 pm
185,215,235,255,255
9:05 scaled 75lb FS w, legless rope climb
December 1, 2023 at 5:06 pm
December 1, 2023 at 5:39 pm
December 1, 2023 at 6:53 pm
B. 11:03 Rx run
December 1, 2023 at 7:26 pm
225(3) - 255 (3) - 255(3) - 275(3)
11:36 RX+ Bike
December 1, 2023 at 8:17 pm
B. 10:46 RX+ (run)
Paul is one of a kind😊
December 1, 2023 at 10:02 pm
A. Tempo front squats — 3 reps at 145 across
B. 11:39 RX+ row
December 2, 2023 at 7:57 am
9:23 Rx+ run