Front Squat Build Up E3MOM
10 – 8 – 6 – 3 – 1
TEAM WOD
3 Rounds For Time: (20min cap)
16/13 calorie Row/Bike (P1)
16 T2B (P2)
16 Synchronized DB Snatch, alternating arms (P1 & P2)
16/13 calorie Row/Bike (P2)
16 T2B (P1)
16 Alternating Front Squats (P1 & P2)
Rest 1 minute after each round
BB Loads = 135/95 MRX 95/65
DBs = 50/35lb MRX 35/20lb
Core & Squat Development:
16 skin the cats
100m double KB/DB suitcase walking lunges
1 minute high plank hold
16 Cossack squats (L leg)
1 minute hollow hold
16 Coassack squats (R leg)
1 minute low plank hold
16 seated box jumps
1 minute wall iron chair sit holding 25/15/10lb plate
My dude Hunter D! Gonna miss Hunter’s presence in the gym. Whether in class, open gym, or sharing time in the kitchen and lobby, it was always nice to have a friend to talk and joke with. Hunter made gains across the board while with us and worked very hard to earn those gains. He always brought effort and a thoughtful approach to each days WOD. He was coachable, approachable, and always had a joke to crack in his own slick way. Thanks for being apart of the CFHSV community in such a positive way and best of luck in your new pursuits. Represent friend!!
How y’all gonna see me out with a picture like that
looks like I’m sneezing mid-lift!
Seriously, thank yall so much for all of the love and support over the last 3 years… CFHSV has truly changed my life and I’ll be forever grateful!!
a) 135 (10), 225 (8), 275 (6), 305 (3), 335 (1) / 360 (1) PR
b) 12:52 Rx w/Sam
There he is! Hunter D gracing our page on his way out of town as he sets off on a new adventure. This guy has been a staple around the gym for quite a while now, and it’s always good to see Hunter, whether he’s throwing down or just hanging out in the kitchen. He’s worked incredibly hard, always focused on how he can improve and never shying away from working his weaknesses. He’s funny and quick witted, and he’s got a genuine disposition. We sure are going to miss this guy!! Best of luck Hunter, keep striving for excellence like you always do!
A. 135-165-205-225-255
w/ Michael & Chase
(5K assault runner last night)
B. 13:58 rx
C.
Hotel wod:
3rds #50 Db
1min on seated bike
16 Hanging straight leg raises
16 DB Snatches
16 DB Goblet squats
Rest 1min
115(10)-165(8)-215(6)-245(3)-275(x)
13:46 rx (row) w/ that big ole rascal, Kyle
Cya around, Hunter!
135(10)-165(8)-205(6)-245(3)-295(1)
12:23 rx row w/ John Lang
A: 135(10)-165(8)-205(6)-235(3)-270(1)
B: 10:40, scaled/solo/bike/50#/135#
(16cal/16 dbsnatch/16 wbsit-ups/8 frtsqt w/pause at top)
Splits – 2:46/2:55/2:59
325
9:49 Rx (Row) w/Freeman
Too many nice things to say about Hunter D, and I know I’m not alone in that… It has been a pleasure to have you here grinding for gains, cracking jokes, and encouraging folks around you. I hope to see you dropping whenever you’re in town!
A. Front Squat: 365
B. 19:09 Rx, with Campos