Monday, July 11, 2011

Find 1RM Front Squat

Then For Time 
4 rounds of the following

8 Front squats ( use 75% of new 1RM)
400 M Sprint
2 Minutes Rest

post WOD 
4 x 5 Weighted pull ups 
3 x 8 back extensions

Posted by at

7 comments:

  1. BlakeJuly 11, 2011 at 11:28 AM

    Front Squat- 190

    WOD- 13:42ish (Great race with Tom)

    4x5 pull ups 20lbs

    ReplyDelete
  2. thomas wubbenJuly 11, 2011 at 12:12 PM

    FS: 190# (5# PR)

    WOD: 13:52, good one, good race, and good push from george to make all FS unbroken

    post: 4x5 pull ups: 2 @ 15#, 2 @ 25#

    blake 1, tom 0...

    ReplyDelete
  3. NateJuly 11, 2011 at 8:54 PM

    FS: 220 (first 1 rep tril for FS)

    WOD: um, I think i was under 17 min but not sure, ouch.

    i suck at running and nutrition

    ReplyDelete
  4. jamesJuly 11, 2011 at 8:56 PM

    Front squat 245# PR. Went up easy, got too bold and failed on 265#, then on 255#. Crappy compared to my back squat.

    WOD 185#. 15:14 while accidentally doing 10 reps on round 1 and 2. Listening skills need improvement.

    Weighted pullups 4x5 at 55#
    Back extension 3x8 at 25# should have done 45#.

    ReplyDelete
  5. TylerJuly 11, 2011 at 9:03 PM

    Front Squat: 235# - 10lb PR. went for 245 and failed.

    metcon at 175# - 14:18.

    Went unbroken on all squats. felt good.

    4x5 pullups w/ 25lbs.

    ReplyDelete
  6. GeorgeJuly 13, 2011 at 10:22 PM

    I did this WOD with 225#. I finished 3RDS. I was interrupted by some lady that wanted to checkout the gym. DNF - Fail

    ReplyDelete
  7. Kyle bJuly 14, 2011 at 7:50 PM

    275 fs pr
    Wod 18:30 205

    ReplyDelete

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