Saturday, September 30 2017
Posted by Mandee on September 29th, 2017
3 responses
Thrusters = 10 - 5 - 5 - 20 E3MOM *Going for 20rep max* “Come Back Home” by DB For time: -11 OHS 115/80 MRX 9 Back Squats 75/55 -11 Over Bar/Lateral Burpees MRX 9 reps -11 Thrusters 115/80 MRX 9 Thrusters 75/55 -11 HSPU MRX 9 Hand Release Push-ups -11 Power Clean 115/80 MRX 9 reps 75/55 -11 Over Bar/Lateral Burpees MRX 9 reps -11 Pull-Ups MRX 9 Pull-ups Then -11 Pull-Ups MRX 9 Pull-ups -11 Over Bar/Lateral Burpees MRX 9 reps -11 Power Clean 115/80 MRX 9 reps 75/55 -11 HSPU MRX 9 Hand Release Push-ups -11 Thrusters 115/80 MRX 9 reps 75/55 -11 Over Bar/Lateral Burpees MRX 9 reps -11 OHS 115/80 MRX 9 Back Squats 75/55 CFHSV Running & Endurance WOD: 8 Rounds Of: 100m Sprint, 100m recover walk 400m Run rest 1 minute between efforts
3 responses to "Saturday, September 30 2017"
September 30, 2017 at 5:19 am
B. 9:52 RX PR
September 30, 2017 at 10:25 am
October 2, 2017 at 3:05 pm
A: E3MOM for 5 rds,
5 BenchPress (185-190-195-200-205) +
5 FrontSquat (205-210-215-220-225)
B: 4 rds NFT:
16 Alt BackRackLunges @115#
8 CTB Pull-ups
16 GHDs
C: 1hr 20min aggressive Mt. Bike ride on Monte Sano