Back Squat E3MOM find a 3RM
9 – 6 – 3 – 3 – 3
For Time & Unbroken: (20min cap)
40 Air Squats
400m Run/Row or 1k Bike
30 Back Squats
600m Run/Row or 1.5k Bike
20 Front Squats
200m Run/Row or 0.5k Bike
40 Air Squats
400m Run/Row or 1k Bike
*if not unbroken, as big as sets as possible*
Loads = 115/75lbs RX+155/105 MRX 75/55
Flexibility & Squat Development
2x30sec Overhead Squat Hold
2x30sec Pigeon/Swan/Piriformis Stretch
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2x30sec Wall Iron Chair Sit Holding 15/10lb plate
2x15sec Back Bridge/Arch
Spend 5min on Favorite Leg Stretches
A. 135-205-235-255-275
(unbroken)
B. 16:53 rx
C.
17:42 scaled but unbroken- finally got it unbroken!
Way to goo!
A: 205(9)-295(6)-325(3)-365(3)-380(1)
B: 12:27 Rx, Row, Unbroken
135(9)-185(6)-225-(3)-255(3)-295(3)
14:14 rx, unbroken, row
Good job CHAMP
185-225-255-265-275
16:15 rx. run, unbroken
A. 135, 215, 225, 245(2)
B. 15:16 rx, unbroken, run
A. 300 for 3
B. 19:13 @155 and unbroken
225 for 2
15:05 RX+ unbroken run
305 for 3
18:31 RX+ run (not unbroken)
355 (3)
15:02 rx+ unbroken
335×3
14:22 Rx+ (unbroken)
A. 355
B. 12:01 RX+ ( UB / Row )
A: 135(9)-185(6)-225(3)-265(3)-285(3)
B: 11:59, RX (Bike/Unbroken)
A. Back Squat: 365×3
B. 15:26 Rx/Row
315 x 3
335 x 2 (didn’t go for 3rd hamstring was bothering me)
Scaled wod
315 x 3
335 x 2 (didn’t try the third)
Scaled wod
A. Front squat — 175 for 3
B. 17:30 RX+ weight but did front squats for both the 30 and the 20 — unbroken, bike
Look at Lyle! I love it! Lyle is the first one through the door around 4:30am and he is always, and I mean always, friendly, kind and in a good mood. He’s truly the perfect person to see at the start of your day. Lyle works incredibly hard, cares about moving well and holding the standard, and he’s always appreciative and receptive to feedback. An all around awesome person and someone we are lucky to have at CFHSV. Stick with it, Lyle!