Serra Frey

Tuesday Mar 5 2019


1.) EMOM 5 
1 Clean & Jerk @ 90%
2.) 2 Rounds
30ft Handstand Walk
10 Ninja Roll Ups
20 Back Squats 75/55lb
*3.) 12 min EMOM
Odd=10 Alternating DB Snatch 60/45
Even=8 DB OH Squat (4 each side)
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4:45. I agree with Brad
165# C&J
3:50. Unpopular opinion. The ninja roll ups are the hardest part :(
305# C&J
EMOM Z's Rx
115# C&J; 6:45 (Shoulder Taps on Box)
5:04 palm raises against the wall
115# C&J
220# c&j
255,255,x,x,x Was NOT a heavy lift kinda day
270lb Clean & Jerks
115#
Crazy gross Kelly cardio WOD
C&J 155-165, DL 170#... sprinted through the Chicago airport and redlined... didn’t make it... I guess I need to practice sprinting faster πŸ™ƒ
did the stuff
145# C&J
5x10 Good Mornings @ 165# / 5x10 BOBBR @ 185# with a 45 degree back angle and pulling to my hips instead of my chest / Strict Press up to 165# then 5x5 @ 135#.
GHD Annie 10:51 😱
All the things...**
**EMOM:1PwrCln +3FS @#45 (1st time since SEPT!! & shoulder isn’t pissed !😻)! 6:03 for the 2rounds: 30” arm support/ass’d N-R/#55 BS. ALLthe rehab work & other stuff.
Tree Fiddy (3:50) rx
185# c&j. 125# strict press
C&J 160-165#
Did work
205# C&J
7:46, shoulder taps from box on knees, 35#
75# C&J