Sarra Frey

Wednesday Mar 6 2019


1.) EMOM 5
1 Back Squat @ 90%
2.) 20-16-12-8-4
Hang Power Snatch 115/85lb
Burpees Over Bar
*3.) EMOM 5 
1 Strict Press @ 90%
*4.)  tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Snatch with the bar-shoulder/cycling. BS at 150#, Tabata abs done, strict press done
9:46 (75# snatch)
225# BS
10:36 65# snatches
BS@160# SP extra credit 2 rds at 80# then shoulder said ✌🏼 Tabata abs of death 🔥
Free style
Tabata abs, tabata rowing, shoulder rehab
9:58 RX BS 345
14:45 - 75# Snatch; 165# Back Squat
12:00; BS@325
Tabata: flutter kicks Hollow rock Russian twists L-sits 20min AMRAP 10 squat jerk(mod 2 jerks) 10MU 30 jumping lunges 30 cal bike 3rds Negative Deficit PU Negative pull ups
11:54. 55#
BS 145#
45# snatch 165# BS
13:27?? @ 100#
255# BS mins 1-4, 260# min 5. Apparently I'm stronger than Megan. So there's that. :) / EC of today's edition of Cardio Death by Megan as well as some ab tabata stuff.
12 min @65lb. 195lb BS
11:53 at 95#
300# BS
405lb Back Squats
27-21-15-9 13:03 55#
At home but I guess the workout changed overnight.🤦🏼‍♀️
185# BS
Fun chipper back home in New York!
50 cal bike/40 box overs/30 T2B/20 pistols/10 burpee pull ups. Clean and front squat complex up to 175, GHD Annie
Recovery WOD - 12:16 65#
200# BS
Half SNATCh 🙌🏻 Trainer bar. Half HPC. Open gym and Tabata core. 250# BS - but then Jimbo says at the END he was doing 255#.... 🤬 damn you Jimbo!
330# bs
375#
165# bs. 11:07 55# snatch.
5x10 Glute Bridges @ 245# / EMOM2 for 5 rounds: 1 legless rope climb, 10 GHD sit-ups, 10 cal Assault Bike / 5x1 Bench Press @ 235# / 3 rounds of 5 slow descent HSPUs & 5 slow descent pull-ups.
170 bs/ 11:35 @65
12:36 95#
325# Squat.
I just want my lungs back
195# BS
**WOD Mods: KBSn (#26 L) & SA KBS #18 R/incline pushups/120 SU ea round. BS: #135. Pilates reformer & PT.
BS @ 230#
9:42 @ 95#
265# BS
330#