Back Squat — E3MOM
8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70%
3 Rounds For Time: (21min cap)
400m Run/Row or 1k Bike
15 Pull-ups RX+ Chest to Bar MRX Ring Rows
15 Thrusters 95/65 RX+115/75 MRX 75/55lbs
REST 2min after each round
Core & Squat Development
-2×10 Kang Squats Barbell
-2×15 Heel Clap Over the Bar
-2×10 Skater Squats (alt legs)
-2×15 Evil Wheels
-1min Wall Iron Chair Sit Holding 25/15/10lb plate
“MURPH”
Saturday, May 24: 9am
All other classes cancelled; we will not have childcare
We will be closed Sunday 5/25 and Monday 5/26 in observance of Memorial Day.
A. 165 – 175 – 185 – 195 – 165×10
B. 17:57 scaled, #75
A. Training
B. 14:45 scaled life 🚴♂️ (wbs)
C. 🎒
A: 255-270-290-305-255×10
B: 14:08 Rx-Row (2:56, 3:23, 3:51)
215(8)-230(7)-245(6)-260(5)-215(81)
13:28 rx row (2:55, 3:05, 3:28)
215(8)*
Beast!
A. 185(8) – 215(7) – 245(6) – 275(5) – 260(6)
B. 14:57 rx+ ( run )
295(8)-315(7)-335(6)-355(5)-295(10)
12:25 Rx+ Row
(2:30 / 2:45 / 3:10)
185(8), 205(7), 225(6), 245(5), 185(5)
14:45 rx run
A. Training
B. 12:29 RX+
( 2:26 // 3:04 // 2:59 )
A: 205(8)-230(7)-255(6)-280(5)-235(12)
B: 12:38, RX (Run/95#)
Splits – 2:43/2:54/3:01
Runs – 1:46/1:57/2:02
PU/Thrusters – 0:57/0:57/0:59
A. Front Squats: 8@135 – 7@145 – 6@155 – 5@165 – 8@135
B. 13:56 RX+ bike
A. 135,155,185,205,225,205 x 11
B. 19:49 plus
275-6 295-6 315-5 325-2 275-10
15:35 RX+