Suzi-Q

Saturday Mar 3 2018


Please join us for our weekly community workout this morning at 8:15am. Great chance for all you folks interested in the goings on here at CFGB and actually be a part of those said goings on:)
Have a great Saturday!
1.) 3 Back Squat EMOM for 10 minutes @ approx 70%
2.) Suzi-Q
14 minute AMRAP 
25 Kettlebell Swings 1.5/1 pood
25 Wallballs
*3.) 5-5-5 Deadlift @ approx 80%, rest no more than 3 minute between sets
*4.) for time:
50 Pull-ups 
50 GHD Sit-ups 
*5.) 20 minute EMOM 1 Hang Clean @ approx 60%
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Free wod with Tina and Heidi!
BS 105 then 95#. 4 rounds of 8# wall ball and 20 kettlebell of 26#
26#KB/14#WB 145#BS EMOM,
155 #BS 4 rounds KB/WB
5+8 wallballs 16#
Squats @ 155#
Quad Rest Day.
Oh it’s also GAMEDAY. :)
5 rounds + 2 wallballs with 25# wallball
Sets were either 15-10 or 10-10-5 / HBBS: 10x3 @ 265# / Attempted to snatch but my abdomen was hurting :/ so... 9 sets of 4 MUs for 45 total. Wanted 10 sets but my palm ripped in round 9. / 10 sets of 2 strict deficit HSPUs (3" deficit) for 20 total / 2x25 arm curls with the barbell
πŸ’₯ Pew pew πŸ’₯
Free wod + 9:15 145# BS 4 rounds
Jelly legs for me