Tuesday, December 5 2023

Posted by Mandee on December 5th, 2023

18 responses

Thruster Build Up E2MOM

10 - 5 - 2 - 1 - 1 - 1 (From Floor)

100 Reps For Time of: (25min cap)

Thrusters 95/65lbs RX+115/75 MRX 75/55

**Catch, everytime you set the bar down you must complete:
10 Pull-Ups RX+ 10 Chest to Bar MRX Ring Rows

Cannot rest bar on back, can only rest in front rack or locked out overhead

Core & Squat Development

25 Cossack Squats (Left leg)

50 GHD Sit-ups
25 Cossack Squats (Right leg)

50 Hip Extensions

50 Reverse Walking Lunges

18 responses to "Tuesday, December 5 2023"

Nathaniel says:

December 4, 2023 at 8:54 pm

Joni! Joni floating with the rope and making it look graceful and easy. Joni is one dedicated person in anything she does and her fitness is one of many. She shows up, she grinds, she trades jokes, and she’s off to the next thing. Joni has been consistent and she’s always smart in how she approaches the WOD. She’s got an awesome family and CFHSV sure is lucky they found us. Keep making it look easy Joni 😊

Champ says:

December 5, 2023 at 11:26 am

95(10)-135(5)-165(2)-195-215-235(x)
18:52 rx (25-15-15-15-12-10-8)
Wod bout killed champ today.

Eugene M. says:

December 5, 2023 at 11:41 am

A) 50(10)-95(5)-165(2)-200(1)-230(1)-245(X)
B) 17:11 Rx [25-15-15-15-15-15]

Nathaniel says:

December 5, 2023 at 3:04 pm

A. 200

B. 23:48 rx+

Duke says:

December 5, 2023 at 5:00 pm

95-135-165-205-225-235-255(x)
16:36 rx
21-12-10-12-10-10-10-10-5
9 sets

Todd says:

December 5, 2023 at 5:23 pm

A. 195#
B. 17:47 Rx (20, 20, 10, 15, 15, 10, 10)

Bailey says:

December 5, 2023 at 5:24 pm

A. 175
B. 8:39 RX+

Bailey says:

December 5, 2023 at 5:28 pm

**correction**
8:59 RX+
(28-17-15-15-13-12)

Mandee says:

December 5, 2023 at 5:29 pm

Joni looking smooth and focused. This lady always shows up with a great attitude and ready to work. She’s got a quick wit and friendly disposition, and she’s always fun to have in class. Shes made big gains in strength and skill, and her commitment to proper form and technique is admirable. Keep after it, Joni!!

Mandee says:

December 5, 2023 at 5:30 pm

A. 150
B. 11:49 RX+