Front Squat
3-3-3+
10 minutes for as many rounds as possible of the following
6 dead lifts 135/95 or 40 % of your one rep max
9 box jumps
12 double unders
15 sit ups
Post Wod = Bent over barbell rows 3 x 8
Plus 3 x 7 strict pull ups. Change hand position on each set
Again as a reminder. We will be having a grand re-opening party on saturday jan. 29th. There will be no regular classes on that day. A team wod will start around 11 am. Please sign up for a shirt if you would like to purchase one on that saturday.
FS: 120-135-155(4)
ReplyDeleteAMRAP @115# (40% OF 1RM): 8 RDS + 11 DUs
post: 3x7 strict pull ups (normal hand width, wide, then reverse hand grip)
bent over rows: 75-95-95
fs - 175 205 225(4)
ReplyDeleteamrap 135# 5rounds 5 bj
10 pull ups no band strict, 11 red band
Front Squat: 135x3, 155x3, 180x4
ReplyDeleteMetcon: 145#
9 rounds + 5 double unders
Did some muscle up work after. did sets of 2 and 3. huge kip.
Front Squat - 155#x3, 180#x3, 200#x4
ReplyDeleteWOD: 8 rounds + 1 sit up
One arm rows 3x8 60#
strict pull ups 7 wide grip, 7 narrow grip, 10 standard grip
Front Squat, 145x3, 165x3, 185x4
ReplyDeleteMetcon @ 155# DL
9 rounds + 9 box jumps
Really wish I would have gotten 10 rounds in!
Love these types of work outs.
Front Squat: 145, 165, 185(4)
ReplyDeleteMetcon @ 155#/24": 6 rounds + 12 DU. I think I might have figured DUs out, got a whole set in unbroken.
FS: 135, 155, 165(5)
ReplyDeleteMetcon: 6rds and 5 Sit ups
Post Wod: 21 dead hang pull ups. I did 4 in a row and then pretty much singles and 2's until I was done.