DeadLift “Pick-em & Hold-em” by DB
E3MOM = 10 – 10 – 10 – 10 – 10
For Time: (21min cap)
100 Double Unders or 400m Run/Row or 1km Bike
10 Deadlifts 365/235 RX+ 405/265 MRX 255/175
100 Doubles or 400m Run/Row or 1km Bike
Rest 1min
50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
100 Double Unders or 400m Run/Row or 1km Bike
50 Russian Kettlebell Swings
Rest 2min
10 Deadlifts
100 Doubles or 400m Run/Row or 1km Bike
10 Deadlifts
Core & Skill Development
10 Turkish Get-Ups Right Arm
20 Windshield Wiper on Bar or lying on floor
10 Turkish Get-Ups Left Arm
1min High Plank Hold straight into
1min Low Plank Hold
20 Superman Arches
20 Hollow Rocks
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FRIDAY NIGHT LIGHTS!
Friday, April 19: 5:30PM
Come support our CFHSV Quarterfinalists!
** FOOD ** FUN ** COMMUNITY **
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My girl Cynthia with perfect form! You’re amazing in so many ways, my friend.
185 across
20:54 rx row (totally thought I had another minute to spare but apparently not!)
A. 255 across
B.
C.
Cynthia is showing us the standard no doubt! She’s hit all the points with locked arms, vertical bell, and stacked over the midline…a thing of beauty when done right. Cynthia always had a kind word, contagious laugh, and warm smile but we all know she means business and fitness when she here’s the word ‘GO’. Keep it up friend
a) 260 across
b) 16:04 Scaled
A) 275
B) 15:49 scaled @315
A. 295 across
B. 16:44 Rx (DUs)
Yesterday’s Workout, 4/16/24 –
A: PP – 115(8)-145(4)-165(2)-185(2)-210(1)-220(1)
B: 4 rds + 100m, run/95#, scaled/solo
(200m run/10 sdlhp/10 s2o/200m run/10 hpc/10 sj)
2 Rounds Rx+ @ 405 / 32 Kg / Row
Mo for pushing me through those last sets of Russian swings
Thanks