1.) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets
*The Back Squats are based off of YOUR THREE REP MA
2.) WO
4 rounds for total reps of the 4 minute dual effort of
2 minute AMRAP of
20 Split Jump
10 HR Pushup
10 Pullup
2 minutes to complete
1 ME UB Set of Front Squats @ 70
Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor
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24:3rds + 10pushups (handi)
Handi WOD - Lateral step ups 18 box, 55# Push press (48)..Max press 80# Can't wait to squat again someday.
13
0
Kelly Runge, Amy Van Stippen, Scott Adler, Grace Adler, Erin Buntin, Kacie Griffin, Kurt Koehler, Brooke Allen, Tera Parker, Carrie Jones, Stephanie Schmidt, Jason Nobles and RaLinda Lamberies
Carrie Jones
17:6 rds/40 FS @ 85#
145# BS
5
1
Next time feel free to just kick me if I'm in your way for pull ups. Nice job today!
Garrett Lowney
19:9rds 16 split jumps
16 Front Squats @ 2552 X 1 Back Squat @ 405#
7
1
I'm just lucky you didn't put me in a half nelson after the stunt I pulled! Great job as always!
Grant Soletski
20:5+1 pushup/40 FS@170
BS 285,295,305,31Damn you split jumps and Tom for making fun of my attempts at using my arms!
6
1
That was the beauty of this work out! If you kill it on the front squats, there is nothing left for the split jumps. If you kill it on the rounds, there is nothing left for the front squats.
Jamie Kemen
12:6 rds + 13sj
Red band, 28 FS @ 85#/140# BWish I would've pushed myself more on back squats today.
10
0
Laura Schmidt
37:35
O'Hare CF 5 rounds 500m run, 20 sec rest, 20 T2B, 20 sec rest, 60 sec lest side plank, 60 sec right side plank
3
0
RaLinda Lamberies
26:6 rds + 5 pu / 35 fs @ 90#
Purple band for 4 rounds, red band for 2 round145# bs (PR)
2
0
Tom Schmidt
18:9 rds + 5 push ups
20 fs at 215/ 270, 285, 300, 315
10
2