A. Front Squat with 3 second pause in bottom: 1-1-1-1-1 E3MOM
B. Complete the following for time:
20 front squats 205/140
30 box jumps 30″/24″ (must jump)
40 KBS 24kg/16kg
50 WBS 20/14
Wow!!! Now that’s a chipper!
Just Sunday I was hoping for more weight for The Chief on the Power Cleans but now I have changed my mind based on this new WOD.
B. 7:33 (Scaled FS to 75% of 1RM)
A: 185 – 205 – 225 – 225 – 235
B: 10:56 scaled to 155#
B. 15:15 scaled to 115# FS, 24″ Box Jumps, and 14# WBS
I want to let everyone know about a great 5K race this Saturday at Sharon Johnson Park. All money raised helps support the program that Jenda runs for our County Schools called Lunches of Love. We pack a lunch bag for kids that might not have food at there house over the weekend. We currently pack over 100 bags per week during the school year.
The 5K is a cross county course at Sharon Johnson Park in New Market AL. You can register online
or you can register on race day. Packet pickup is Friday at Fleet Feet.
B. Scaled to 95# in 10:14
Holy cats! I can’t believe I improved my Front Squat one rep max by 40
pounds! I needed that encouragement.
Way to go Lissa!! Nice work! 🙂
B. 9:50 scaled to 185# 24 inch box
From the floor was an unpleasant surprise.
b. 7:01 rx
Great work buddy! He was on wall balls when I finished my front squats.
16:10 Rx’d. I think 8 minutes of that was front squats.
Great job Mac
Anyone heard an update on how OkieDB’s surgery went today?
B. 9:59 rx’d
Oh my goodness that was tough!!
Great job to all you ladies! WOW!
15:38 scaled weight to 125#
Nice work Mandee!!
B) 11:04 Rx’ed
B: 65# FS, everything else Rx, 12:28
Nice work to the 9:15 class and great coaching John!
B. 18:59 rx