It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Tuesday, May 21, 2013

Death by Front Squat

today was brought to you by the proud programmers @ CFJAX

 These people are professionals from the word go...
HERE is a great post...Words to Live by in the Box
Which one do you like most? Which one could/should be applied to our Room?

 Great WOD...
Felt the quads...burnin'

 Warm-Up
10 Wall Ball
30 M Run
10 HR Push Ups
30 Lungesteps

 Warm-Up for Front Squat (3-5 Minutes)

 DEATH BY FRONT SQUAT
Perform 1 FS w/in first min, 2 FS w/in second min, 3 FS w/in third minute...
Continue until you cannot perform the required # of FS w/in the minute!

 Advanced = BWT / 75% BWT
Intermediate = 115# / 75#
Beginner = 95# / 65#

 THEN...

 For Time:
8-6-4-2 Snatch (115#/75#)
16-12-8-4 HR Push Ups

 Oz ~ 9rnds + 7reps (115#)
Val ~ 9rnds + 4 reps (115#) / 3:24 (75#)
Daliege ~ 8rnds + 7 reps (115#) / 5:35 (75#) 
tb ~ 9rnds + 5reps (185#) / 3:12 (115#)

 BTW ~ Bertag did yesterdays workout...
untimed of course
and most likely did something in different order anyway...

 MDM is coming!!! Get ready!!!
Tomorrow is going to be SPECTACULAR...
1.5 Miles of Running & 180 Total Reps by the time you complete the WOD!!!
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1 comment:

  1. TonnMay 21, 2013 at 6:33 PM

    Be Early. If you aren't early, you are late.
    I am the worst of this but have this set for expectations when I coach... therefore I am a hypocrite and need to get that checked! There for... if you are late: 1 lap around school?!?!

    ReplyDelete

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