Freya Frey

Saturday Mar 9 2019


1.) EMOM 5
1 Front Squat @ 90%
2.) 3 Rounds
6 Burpees Over Rower
12 Calorie Row
24 Wallballs 20/14lb
*3.) EMOM 5
1 Power Clean From Hang Blocks @ 90%
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
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FS 135
5:30 RX FS 255
215# FS 210# hang power clean
At home with mods 6 BOB 12 cal on the bike 24 WB’s. / some core stuff for ec.
7:07 16# wb
165# Front squats
FS 200#, last set double
200# FS. 19.3 super dooper scaled. (1 arm RX. 1 arm scaled. 35# plate and ab mat HSPU). 3:37 and 17 HSPU.
FS @295# snatches 185#
Free WOD, worked up to a 240# Power clean with the boys.
5:59 with a 25# Wallball
5x5 Glute Bridges @ 275# subbed in for front squats / 5 rounds of 25 foot yoke walk with (2) 45# plates on each peg & (5) 36" box jumps / 5x2 Bench Press @ 235# / 4x15 Barbell Arm Curls @ 65#.
155 fs/8:57 12# wb
5 mi run
FS 155#
6:44, 16# WB
175 FS
13:11 -> 18:13 (w/ WOD Mods then extra work until others finished): 30 BJ #14”/30 T2B (Mods)/30 R-KBS (#26)/15 DL (#135)/20 cal row/15 DL/30 R-KBS/30 mod T2B/ 30 BJ (13:11)->30 mod T2B/20 cal ass bike.