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Friday, 3 February, 2012

Posted by Mandee on February 2, 2012   |   22 Comments

Warm-up:

3 Rounds:

100 Single unders

8 Plyo squats

8 Push ups

 

Workout:

Complete as many rounds as possible in 15 minutes of:

3 Front Squats 225/155#

6 Burpees

250 Meter Row

 

Post number of completed rounds and reps to comments.

 

Powerlifting:

A. Deadlift 6 x 2 @60% 1RM; Rest 1:00

B. Deadlift 6 x 2 @65% 1RM; Rest 1:00

C. Squat Snatch- 1 rep @135/95# every 20 seconds for 5 minutes

D. GHD sit-ups 4 x 12-15; Rest 1:00

 

“Benching With Band Resistance” with Shane Sweatt and Laura Phelps-Sweatt – video [wmv] [mov]

22 responses to “Friday, 3 February, 2012”

  1. Tracey says:

    155# ? Jake , that is stout!!!!!! I will give it a shot.

    PO!!!!!!!!!!!!

  2. AP says:

    Scaled @ 185
    5 + 3

    Thank you Mandee for helping me with my free-standing HSPUs after the wod. The 3 to 4 I linked was an unexpected and awesome surprise. Puts me way ahead of my plan to have them by year’s end. 🙂

  3. Justin says:

    5+100m rx’d

  4. Larry Lowe says:

    5+3 @165lbs

    Started at 185 and right lat cramped after the second set so I dropped. Squat is a glaring weakness of mine. Time to add squat training to the home gym regime.

    Awesome work by Mandee, Justin, and Lesha in 0600 for going rx. Strong!

  5. Jane says:

    6 rounds at 105# Those squats got heavy fast! So good to see all the newer faces this week!

  6. Ron Wood says:

    5+100m rx’d

  7. Clair says:

    What a great workout this morning and coaching by Jake!
    5+220m @ 100#
    Loved all the new faces and partnering with Alynna! Great work!

  8. Mandee Stearns says:

    6 + 93m rx’d

  9. Brian says:

    5 @ 155# (14 min)

  10. Bryant says:

    8 rounds. I want to do A HSPU. Damnit! I’m trying to post more often…. I did not do yesterdays wod.

  11. Tasha W says:

    Enjoying my supplemental membership to The Matrix! I’ve been going on Fridays and weekends and I’ve gotten some good workouts in! Def not a replacement for my beloved CF class setting, but a good alternative if you have a hard time with class times since it’s accessible 24 hours a day!

  12. Devonne says:

    5+9@75#s…I has been months since I have done front squats. I was pleased with my output today:-).