Back Squat 5 x 10 E3MOM 50-60%
4 Rounds For Time: (16min cap)
24 Dumbbell Snatch (alt arm)
18 WallBall Sit-Up 20/14lbs MRX 20/10
2 Rope Climbs 15′ RX+Legless MRX 2-10’ or 1-15’
Dumbbells = 50/35lbs RX+65/70/75 – 45/50/55 MRX35/20
Core & Squat Development:
2×12 Reverse Rower Tucks
2×12 V-Ups
2×12 Pistols or Pistol Scales
1min Hip Extension Hold
2×12 Strict Toes to Bar
2×12 Hip Extensions
2×12 Skater Squats
A. 155 across
B. 13:22 scaled life (rr)
C.
125 first set then 135 across
10:11 RX
135-165-185-205-205 (40-61 percent)
10:45 rx
A. 135 – 185 – 205 – 205 – 205
B. 15:38 rx + ( 65lbs / legless )
Bit off more than I could chew with that dumbbell. Lucky to be alive
225 across
13 minutes scaled
A. Back Squat: Easing back into it, 5×10 @ 225 across
B. 3 rounds MRX
A.135 across
B. 10:38 Rx
A: 185(10)x5
B: 9:01, scaled
(all rx, but no rope, so 6 pull-ups per rope climb)
225
13:50 (70lb, leg-reliant rope climbs)
14:58 rx+ (70# )
135-165-165-165-185
12:22 scaled to 200m run, 18 ghd, 12 rr
A. 155 across
B. 11:39 Rx
185
13:12
Front Squats 5×10 — 85 x 2 sets then 95 x 3 sets
9:59 RX