Monday, September 23 2019

Posted by Mandee on September 22nd, 2019

11 responses

Tempo Back Squats & Front Rack Lunges E2MOM x 8 sets (4 sets each)

3 Tempo Back Squats
(Tempo 3sec down, 2sec pause in bottom, 1sec up, 4sec pause at top/reset)
6 Front Rack Lunges Alt/Stationary (moderate to tough load, but achievable)
*Alternate back and forthe between each

5min AMRAP:

30 Double Unders
15 Push-Ups RX+ 10 Handstand Push-Ups
5 WallBall Shots 20/14 to 10/9' MRX 20/10 to 9'

Rest 3min

5min AMRAP:

6 Overhead WallBall Lunges
5 WallBall Shots
4 Burpee Chest to Bar Pull-Ups or 5 Bar Muslce-Ups

Core Development

2 min Low Plank Hold
20 Hip Extension with 1sec Pause at top

20 Hollow Rocks

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11 responses to "Monday, September 23 2019"

Nathaniel says:

September 22, 2019 at 2:08 pm

Amanda N locked and loaded! CFHSV takes pride in our KBS and Amanda’s got it goin on! She’s a heck of an athlete that carries herself with humility while tearin it up. Keep showin out!!

Lewis says:

September 22, 2019 at 2:23 pm

She’s a hoss no doubt. ??

Mandee says:

September 22, 2019 at 4:15 pm

This lady comes in ready to work, and she’s never short on effort or determination! Amanda is the kind of athlete who you can never count out on any WOD. She is willing to hurt, plain and simple. Total stud! Keep killing it, Amanda!

Josh Kennedy says:

September 23, 2019 at 4:49 am

Kennedy and Holley in the squat rack once again theirs morning
A1: 185#
A2: 95#

B1: 3+28 Rx
B2: 3+12 Rx

C: Complete

CJ VK says:

September 23, 2019 at 5:39 am

A. 225 / 135
B. 4+36 / 3+14 rx+ (HSPU/BMU)

Nathaniel says:

September 23, 2019 at 10:16 am

A. Completed

B1. 4 + 17 rx+ (hspus)

B2. 5 + 12 rx (bar mu)

Mandee says:

September 23, 2019 at 11:49 am

A. Back Squats -- 155 - 165 - 165 - 165
Lunges -- 135 - 145 - 150 - 155

B1. 4 + 40 rx+ (hspu)
B2. 4 + 12 rx (bar MU)

Justin says:

September 23, 2019 at 1:22 pm

225/135
4+31/4+11 rx+ burpee ctb

Kim G says:

September 23, 2019 at 2:27 pm

A. 75 across for technique
B1. 2+36 rx
B2. 3 rx/burpee c2b

Bradley says:

September 23, 2019 at 2:52 pm

245/185 across

5 Rx+
5+5 Rx Bar MUs

Misty says:

September 23, 2019 at 4:28 pm

Amanda! Focused and dialed in like always! This girl can kick it in high speed and move some heavy weight! Super friendly, always digging deep and a great all around athlete! Glad to have you at CFHSV!

Monday, September 23 2019

11 responses to "Monday, September 23 2019"

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