Way to bring it today Carla!3x5 O-Squat
then...
15 Weighted KB Step-Ups (24/16)(24"/20")
21-15-9
Push-Press (Heavy, you choose the weight)
KB Swings (24/16)
15 Weighted KB Step-Ups (24/16)(24"/20")
12 minute cut-off
Jen M: 75lbs/9:40/48# PP
Lorie: 50lbs/10:35/55# PP
Nina: 60lbs/10:01/43# PP
Marc: 145lbs/9:41/115# PP
Carla: 30lbs/7:39/43# PP
Betsy: 30lbs/7:26/33# PP (mod)
KJ: 75lbs/6:53/55# PP (mod)
Derek: 90lbs/11:51/90# PP (mod)(nice on the squats Derek!)
Catherine: 48lbs/10:01/68# PP (mod)
Tara: 95lbs/DNA
On Ramp A
5 rounds:
7 Pull-Ups Dead Hang
9 Dead Lifts
11 STS
Maria: 8:45, Green, 95#, 8kg
Mignon: 6:34, Grey, 55#, 8kg
Matt S: 7:12, 2 Purple, 145#, 16kg
Lorie: 7:30, Blue, 115#, 16kg
3 comments:
Wow, actually glad I showed up for this one. O-Squat 3x5 max weight went from 45# to 90# today. I'm sure all of you experts already know this but with weight on the bar, it is actually easier than a lighter weight. MOD - 25# plate with butt ball for depth.
MOD 12kg kb for step-ups.
Great job tonight Carla and Betsy! You both are doing great!zi
mod 8kg step ups
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