More PR's...

Hamstrings & Groin

Warm-Up
10 Cal Easy Bike
10 Air Squats
10 Abmats
10 KB DL
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10 Cal Mod. Bike
10 Hollow Rocks
10 Superman Rocks
10 BB Front Squats (45#)
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10 American KBS
7 Cal FAST Bike
5 Light Load Front Squat
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PRIMER
3 Sets (not for time):
15s Front Squat Hold (@ bottom)
6 Single-Leg Box Step-Ups (3 ea leg...do not alternate)
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FRONT SQUAT
3 Sets (climbing):
1 Pausing (2s) Front Squat + 1 Front Squat
Then...
Climb to a 1-RM with 6-10 sets
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CROWS NEST
PART #1
AMRAP in 5min:
15-12-9
KBS (70/50)
Front Squats (135/95)
Calorie Row
~ 5 Min REST ~
PART #2
AMRAP in 5min:
15-12-9
KBS (70/50)
Front Squats (115/80)
Calorie Row
~ Front Squat should be a wt. that you could confidently get 20 reps when fresh...The goal/stimulus in this WOD is to keep PUSHING...Do not go so hard that you need multiple breaths after one exercise to the next... It will be challenging to complete 1 round (15-12-9) of this triplet!
NOTE that there is a DROP in the Front Squat weight for the 2nd part of this!!!
15's = 45 Reps
12's = 57+69+81
9's = 90+99+108
1 Rnd = 108 Reps

A.Johns ~ 210# FS (PR) / P1=15's + 7cal (76 Reps) / P2=15's + 2cal (71 Reps) (80#FS/35#KBS)
B.Daliege ~ 245# (PR) / P1=15's + 3cal (72 Reps / P2=15's + 8cal (77 Reps) Rx
Z.Wendt ~ 380# (PR) / P1=12's + 3FS (93 Reps) / P2=12's + 1KBS (82 Reps)
tb ~ 255# (Boo!!!) / P1=12's + 5FS (95 Reps) / P2=12's completed (81 Reps)
THAT was some WOD!!! I really wanted to finish one round of that baby in 5min!
AND...Part #2 is NO JOKE...lowered the FS weight just a bit and felt 50# heavier! WOW!!!
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