Wednesday, July 20, 2011

Front squat
4x3
(use 85% of your one rep max)



Then For Time
7 pull ups
7 over head squats
14 pull ups
14 back squats
21 pull ups
21 hang power cleans
(115/75)


Post wod
Hip mobility
30 weighted back extensions
Posted by at

7 comments:

  1. thomas wubbenJuly 20, 2011 at 10:46 AM

    FS: 155-160-160-165

    WOD @ 115#: 7:08

    no post, lower back still fried from monday.

    ReplyDelete
  2. JamesJuly 20, 2011 at 7:43 PM

    Front squat 4x3 at 210#

    WOD: I read this and didn't check the board, missed the part about doing 135# until afterward, did 115#. 4:12. Could have used some extra weight.

    20-10 back extensions w/35#

    ReplyDelete
  3. JoelJuly 21, 2011 at 7:20 AM

    FS: 4x3 @ 135#

    Metcon: 7:56 @ 75#/red band

    ReplyDelete
  4. kyle bJuly 21, 2011 at 9:27 AM

    fs 4x3 235
    metcon 8:00

    ReplyDelete
  5. thomas wubbenJuly 21, 2011 at 10:38 AM

    thursday:

    bench 5-5-5-5-5

    155-160-160-165-170(3)

    pseudo-endurance/interval work:

    4 rds

    400m run
    15 TTB

    rest 1 min btwn rds

    ~11min

    ReplyDelete
  6. DayoJuly 21, 2011 at 10:59 AM

    FS: 205#. No heavier because I wanted to work on form.

    WOD @ 115#: 6:55

    no post.

    ReplyDelete
  7. TylerJuly 22, 2011 at 9:32 AM

    Front squat 4x3 @ 200lbs

    nursing my right shoulder so made up my own wod

    3 rounds of:
    400 meter run
    20 squat jumps
    30 situps
    100 double unders

    17:45

    ReplyDelete

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