Front Squat Build Up E3MOM

12 - 9 - 6 - 3 - 1

12min AMRAP:

36 Doubles or 12 Box Jumps 24/20” MRX 20/18”

12 Wallball Sit-ups 20/14lbs MRX 20/10lbs
9 Squat Cleans 95/65 RX+135/95 MRX 75/55

Squat & Pistol Development

1min Wall Iron Chair Sit Holding 15/10lb plate

20 Cossack Squats Alternating Legs (10 ea)

10 Pistols Each Leg or Progressions
20 Goblet Reverse Lunges (alt legs)

10 Pistols Each Leg or Progressions

1min KB/DB Goblet Hold Bottom of Squat

18 responses to "Tuesday, March 21. 2023"

Adela Faust
Adela Faust says:

March 20, 2023 at 8:38 pm

Great picture of an awesome lady! This lady is strong and goes hard every time. Always brings a bright smile and a fun attitude to class! Keep up the hard work!
Mandee
Mandee says:

March 20, 2023 at 8:46 pm

Great shot of Carey putting in the work! Carey is light hearted, friendly, and has an infectious smile. She always pushes herself and has a great attitude, but she tends underestimates her abilities. I swear every time she asks how to do something and I ask her to show me her best attempt, she can actually already do it but just didn’t know! She’s fun to coach, fun to have in class, and seems to have fun herself too. Keep up the good work, Carey! 🤩
KCoop
KCoop says:

March 20, 2023 at 8:50 pm

So proud of Carey for showing up and staying on it this month!! Gonna be 🔥for that wedding in May. Keep it up, friend!
Brittany
Brittany says:

March 20, 2023 at 9:13 pm

Looking good Carey!! I absolutely love when I get to see you in the mornings! You make it so fun! You push yourself and always work hard! Keep it up girl!
Eugene M
Eugene M says:

March 21, 2023 at 7:16 am

A) 185(12)-215(9)-255(6)-300(3)-320(1⁰
B) 5+3 Rx DUs
Hal
Hal says:

March 21, 2023 at 7:29 am

A. 135 - 165 - 205 - 225 - 255

B. 4+15 rx+ DUs

C. Complete
Nathaniel
Nathaniel says:

March 21, 2023 at 7:33 am

Carey doin big things as usual. Carey’s always fun to have in class. She’s got a sneaky smile and laugh and is always full of wit and good humor. Carey is self deprecating and humble but truth be told she’s got strengths, skills, and stamina. She’s not afraid to push herself and learn the next thing. I always enjoy seeing Carey and sharing a laugh before she flexes on a WOD. Keep flexin’ Carey 😊
Justin
Justin says:

March 21, 2023 at 9:20 am

135-165-185-215-245
4+21 rx box jumps
Bo
Bo says:

March 21, 2023 at 10:42 am

A: 95, 125, 155, 185, 215
B: 4+16 rx (DU’s)
CJ
CJ says:

March 21, 2023 at 11:41 am

FS: 95(12)-135(9)-185(6)-205(3)-225(1)
5+42 scaled (alt crossovers and double unders) @ 95#
Nathaniel
Nathaniel says:

March 21, 2023 at 3:06 pm

A. 275

B. 5 + 36 rx+ with double unders
Jason Morgan
Jason Morgan says:

March 21, 2023 at 4:16 pm

A. Training
B. 6+25 Rx (DU’s)
Bradley
Bradley says:

March 21, 2023 at 5:58 pm

A. 155(12)-185(9)-225(6)-255(3)-285(1)

B. 5+48 Rx+ DUs
Mandee
Mandee says:

March 21, 2023 at 6:26 pm

A. 105(12) - 125(9) - 155(6) - 170(3) - 185(1)
B. 6 + 10 RX+
Mandee
Mandee says:

March 21, 2023 at 6:58 pm

DUs
Duke
Duke says:

March 21, 2023 at 7:15 pm

255
4+38 @135du
JJ Millich
JJ Millich says:

March 21, 2023 at 7:21 pm

A: 135(12)-165(9)-205(6)-240(3)-280(1)
B: 6+42, RX DUs
Damian
Damian says:

March 22, 2023 at 7:56 pm

4+27 Rx (BJ)

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