Neyela Frey

Monday Mar 4 2019


1.) EMOM 5
1 Overhead Squat @ 90%
2.) For Time:
50 Double Unders
25 Front Squats 95/65lb
40 Double Unders
20 Front Squats 135/95lb
30 Double Unders
15 Front Squats 155/105lb
20 Double Unders
10 Front Squats 185/125lb
*3.) EMOM 5
1 Bench @ 90%
*4.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
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All the dubs , 55-65-75-85, ohs at 85, bench at 75 for 1 each time, accessory work
14:45ish. 115# OHS
Tried to Rx, couldn't clean 185 by the end. Shoulda scaled that one. whoopsie.
100, 80, 60, 40 singles. 55, 65, 75, 85 for squats 105# OHS
✅ and it’s gonna hurt tomorrow
275# OHS. 315# Bench.
10:20 scaled
Deadlifts (255#) vs. OHS. Split workout between FS (LRx) & GHD plus SU's.
9:00Rx Shoe came untied!!!! 205 OH
95# OHS; 11:20, 75-95-105-115, Single Unders Double the Amount
19.2 redo 259
OHS 85#(1), 90# (4)
55,65,75,85 Lots of DU practice 🤦🏼‍♀️ And singles OHS- 85#
OHS - minute 1, miss. Mins 2-4 @175#. Min 5 @ 185# / EC - 1 round of #4 w/ Jamie H.
13:20 RX
75# Strict press subbed for OHS
170# OHS
265 OHS
Almost finished in time cap ... RX
90#
First set of 50 DUs🤦🏼‍♀️ OHS 100#
19.2 redo, tie break time faster but no more reps :(
OHS 145# (all doubles but first round), bench press 130 (all doubles), Sunday’s WOD, some extra gymnastic things.
125# OHS
8:05 RX.
55# OHS 🙌🏻 Open gym fun w some peeps!
175# OHS
90#ohs. 12:27, wt55#,85#,95#,115.
5x5 DL @ 345#
Letting quad tendon heal / 4x20 & 12-tore hand-8 C2B for 100 total / Next time, don't do 100 to avoid tearing / 2x25 GHD sit-ups while holding a 15# plate behind my head / Recovery pizza @ Planet Fitness! lol
12:12 #55-#65-#75-#85. Du were rough without my normal rope
#90 ohs
OHS 120#
9:41 at 55#, 65# 95# for last set of 10
🔥🧘‍♀️🔥
155# OHS
175#