Posts tagged front squat
Workout of the Day - April 17, 2019

WOD #1
10 Minute AMRAP:
- 2 Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 2 Pistols (L2: Banded, L3: Box)
- 4 Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 4 Pistols (L2: Banded, L3: Box)
*Continue increasing reps by 2

15 Minute break / Warm-up for second workout

WOD #2
3 Rounds for time:
- 10 Front Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 50 Double Unders (L2: DU Attempts, L3: Singles

IMG_3311.jpeg
Workout of the Day - March 7, 2019

Strength
Hang Clean:
- 3x8 @ Medium Weight
- 55%, 60%, 65%

Skill
- Pistol practice for 10 minutes

Partner WOD
For time:
- 100m Sprint (1 Partner, then the next)
- 80 Jumping Lunges (Split reps)
- 100m Sprint (1 Partner, then the next)
- 40 Front Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#) (Split reps)
- 100m Sprint (1 Partner, then the next)
- 20 Man Makers (Rx: 35#/15#, L2: 25#/10#, L3: 15#/5#) (Split reps)
- 100m Sprint (1 Partner, then the next)
*Only 1 partner working at a time

IMG_3086.jpeg
Workout of the Day -January 17, 2019

Front Squat 
1 (70%) - 1 (80%) - 1+ (90%)

WOD:

EMOM for 10min
3 Power Cleans

No break 

Then EMOM for 5min
13 WB (10 feet for men/9 feet for women)

Scores: LOWEST weight of Power Cleans and LOWEST weight of wall ball used.
If prescribed reps not completed during a min, an athlete MUST lower weight for the next round.

IMG_0393.jpeg
Workout of the Day - December 24, 2018

12 Days of Christmas WOD

1 - Deadlift (Rx: 225/155)

2- Burpees

3- Pullups

4- Push ups

5- Toes-to-bar (L2: Knee Raises)

6- Shoulder to Overhead (Rx: 95/65)

7- Box Jumps (Rx: 24”/20”)

8- Lunges

9- Sit Ups

10- Ring Rows

11- Kettlebell Swings (Rx: 53/35)

12- Front Squats (Rx: 135/95)

* Complete 1- Deadlift, then 2 Burpees, 1 Deadlift the 3 Pull Ups, 2 Burpees, 1 Deadlift…etc)

IMG_1312.JPG