Rig day

Pause Front Squats x3 (4-5 sec)
5 sets building (start at 40%)

EMOM for 10 min
Min 1 – 8-10 T2B
Min 2 – 8-10 Ring pushups

Carrie

17 thoughts on “Rig day”

  1. Pause Front Squats x3 (4-5 sec)
    5 sets building (start at 40%)
    115-135-145-165-170

    EMOM for 10 min
    Min 1 – 10 T2B -unbroken -15 to 16 sec
    Min 2 – 10 Ring pushups – unbroken

    Fun one!

    Thanks Shane!

  2. Pause Front Squats x3 (4-5 sec)
    5 sets building (start at 40%)
    75-105-125-135-145

    EMOM for 10 min (blue)
    Min 1 – 10 SLR
    Min 2 – 10 HR pushups

  3. Pause Front Squats x3 (4-5 sec)
    5 sets building (start at 40%)
    95#,95#,115#,135#,145#

    EMOM for 10 min
    Min 1 – 8-10 SLR all 10 reps
    Min 2 – 8-10 HR push-up all 10 reps

  4. Front Squats with 5 sec pause
    3 x 35
    3 x 40
    3 x 45
    3 x 45
    3 x 45

    10 min EMOM
    1. 8 HKR
    2. 10 box pushups (24″)

    33 weeks pregnant

  5. Pause Front Squats x3 (4-5 sec)
    5 sets building (start at 40%): 40-45-50-55-60#

    EMOM for 10 min
    Min 1 – 8 HKR & SLR
    Min 2 – 8 Box push-ups (24”& 20”) & HR push-ups
    >> 2 rounds HKR + 3 rounds SLR
    >> 2 rounds 24” + 2 rounds 20” + 1 round HRPUs (inspired by Elba’s beautiful HRPUs)

    Thanks Kevin for the coaching tip with FS bracing – really helpful! And as always, kicking my butt to try next level stuff.

  6. Pause Front Squats x 3 hold 4-5 secs
    35-40-45-55-60

    EMOM for 10 mins
    Min 1 16 abmat sit-ups
    Min 2 10 pushups (20”) last set was 12

    Thanks Kevin

  7. Pause Squats to 100#

    EMOM 10
    1- 10 leg raise
    2- 10 push-ups

    Someday I will pass the k2e test and get back to t2b! Hanging leg raises were tough on the quads after the squats though…

    Went into the gym feeling pretty down today and feeling much better now,so it was a win! Thanks Kevin!

  8. Pause Front Squats x3 (4-5 sec)
    5 sets building (start at 40%)
    Worked up to 95#. Actually felt pretty good

    EMOM for 10 min
    Min 1 – 8-10 T2B
    Min 2 – 8-10 Ring pushups

    8 reps each round. 10 on last round for both ring pushups and T2B

  9. Pause Front Squats x3 (4-5 sec)
    5 sets building (start at 40%)
    115-125-135-145# off of 255# 1RM
    Did not have time to do my math before class and my jumps were not big enough to get to a ±70% of 1RM weight

    EMOM for 10 min
    Min 1 – 8-10 T2B
    Min 2 – 8-10 Ring pushups
    Set 1 – 10 & 10 unbroken
    Set 2 – 6/2 $ 10
    Set 3/4/5: Doubles and single T2B & PUs 8/2
    … endurance is lacking, still ramping up from 3+ weeks of doing nothing… just need to keep showing up

  10. Pause Front Squats x3 (4-5 sec)
    5 sets building
    85# (kept it at 40% for knee… felt ok)

    EMOM for 10 min
    Min 1 – 10 HKR – last set did SLR
    Min 2 – 10 box pushups – 24″

    Thanks Kevin!

  11. Home WOD

    Pause Front SquatsX3 (4-5 sec)
    55-65-75-85 oops only did 4 sets

    EMOM for 10 Minutes
    10 T2B (unbroken)
    10 Ring Push Ups (unbroken)

    I almost forgot how hard the Ring Push Ups were!

    I always feel better after a Workout!!

    Thanks Kevin!

    Keep up the good work everyone!

  12. Couldn’t sneak in to the rig day
    Home WOD
    Practice for Murph

    23 min amrap
    3 pull-up
    6 push up
    9 squats
    20 Rds

    7 min amrap (pull-ups we’re going downhill fast)
    2 pull-up
    4 pushup
    6 squats
    6 Rds

    Total
    72 pull-ups
    144 pushups
    216 squats
    Slowly try to improve as we head towards may

  13. Pause Front Squats x3 (4-5 sec)
    5 sets building
    95-105-115-125-135

    EMOM for 10 min
    Min 1 – 10 T2B
    Min 2 – 10 HR pushups

    Thanks Julia!

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