An oldie

31
May

An oldie

Front Squats x3
60-65-70-75-75%

Run 800m
1 Set Max Rep Front Squat at 1/2 Bodyweight
Enough Pullups to equal 100 reps total, including Front Squats.
Run 800m

Compare to June 29/12

Run for it!

Run for it!

63 Responses

  1. Shawn J

    WUx1 group WU

    Front Squats x3
    60-65-70-75-75%
    95-115-135-145-165-165×2

    Run 800m
    1 Set Max Rep Front Squat at 1/2 Bodyweight @#95
    Enough Pullups to equal 100 reps total, including Front Squats.
    Run 800m

    30squats 70pullups
    Time=19:07

  2. Greg

    WU , mob , 40 m row , GWU

    Front squat x3
    WU 95-115
    WOD 135-145-165-185-185

    Run 800m
    1 set max front squat #95
    Pulls up to equal 100 reps
    800 m run
    Scaled to ring row

    Time 14:17 (20 squats)
    extra 800 m run cash out stretches

    Thanks Shane fun class. Thanks Shawn and Mario for sharing bar on squats .

    1. Greg

      Shawn you did well! I like the way you are game to push each other makes it fun! Growth opportunity. thanks Jackie.

  3. Mobility
    Group Warm-up

    Strength: Front Squats x3 (Thanks for sharing the bar Heidi and Katelyn!)
    60-65-70-75-75%
    [email protected] 90-105-110-115-115#

    WOD:
    Run 800m
    1 Set Max Rep Front Squat at 65# = 30 reps
    Enough Pull-ups to equal 100 reps total, including Front Squats = 70 reps
    Run 800m

    Time: 19:21 Glad that one is done πŸ™‚

    Thanks Shane. Great job everyone!

  4. Maria

    WOD @ 50% BW 65# and pull-ups
    Time 13:36

    Tried to keep up with the boys! 😊
    Thanks Shane! Super fun class!

  5. F. Squat x3 115 135 135 145 145

    WOD @70#
    17:52
    (45 squats + 55 pullups)

    10# more and 7 seconds slower than 6 years ago…that’s kind of depressing.

  6. Mike M

    Front squats x3
    95,135,145,195,165

    WOD used 105# ( half my body weight is 135.2lbs and Maria said not best idea and she was right)
    21 front squats
    21 strict pull ups
    58 ring rows
    First 800 m was 3:34 and unbroken
    Second 800 was 4:20 and unbroken

    Yay two “runs” with no walking
    Time 20:29

  7. Strength: Front Squats x3 (Thanks for sharing the bar K Wood)
    60-65-70-75-75%
    155-170-180-190-190#

    WOD:
    Run 800m(unbroken)
    1 Set Max Rep Front Squat at 90# = 26 reps
    Enough Ring Rows to equal 100 reps total, including Front Squats = 73 reps
    Pull-ups – 1 (the last one)
    Run 800m(not so unbroken)

    Time: 21:07

  8. Christie Neate

    Front Squats x3
    60-65-70-75-75%
    55-60-65-70-70# – – Thanks for sharing the bar Tara, so nice to see you :)!

    Run 800m
    1 Set Max Rep Front Squat at 55#
    Enough pullups to equal 100 reps total, including Front Squats. (broke this up to 30 & 70 ring rows), was trying for 40 … didn’t happen.
    Run 800m

    Time: 20:50

    Thanks Kevin!

  9. Group WU

    Front Squats x 3
    55, 60, 65, 70, 70#

    WOD
    800M run
    Front Squats @45 – 20 reps
    Ring Rows 80 reps
    800M run

    20:32

    Legs were feeling the running! Fun morning with Rebecca and Kim on the bar. Thanks for the class Shane!

    1. Greg

      Good job on the running Jackie, I hear you on the legs, heavy after squats and my arm where hanging like an ape after ring rows ! 😫

  10. Mel G

    Open gym

    Partner WOD with Bachman.
    Anthony and Bill joined in on the fun too!

    300 sit ups
    200 squats
    100 Burpees.
    One partner rows 400m while the other works on movement.

    31:26 (or 31:06)

    Back squats x3
    95-115-135-145-145 (ran out of time for last set)

    WOD @ 75#
    800 m run
    Max front squats = 41
    59 Pull ups to complete 100 reps
    800m run

    22:15

    Cash out: Spear throws with Kevin.

  11. Steph H

    Mob
    WU x1

    Group WU

    Front Sq x3
    85-90-95-100-100

    WOD
    Run 800m
    Max Fr SQ(65#) -20
    RingRows-80
    800m Run
    Time: 18.31

  12. Gilles

    mob wux1
    group mob
    front squat
    65×5 85×5 85×5 85×5
    WOD
    run 800 m ( row )
    1set max front squat 75#
    then pull up to 100
    40 squat 60 ring row
    time 12:40

  13. Francis Landry

    WUx1 group WU

    Front Squats x3
    95-165-185-195-215-215

    WOD Rx
    Run 800m
    1 Set Max Rep Front Squat at 1/2 Bodyweight @#95
    Enough Pullups to equal 100 reps total, including Front Squats.
    Run 800m

    30squats 70pullups
    Time=19:38
    First time doing this WOD. Thanks for the race Marcel!

  14. MOB + WUX1

    Group MOB

    Front Squat X3
    70-80-85-90-90#

    WOD @98#

    9 Front Squats(Leaned forward on number 10 too much and had to drop the bar) + 91 Ring Rows

    Time – 18:16

  15. Marcel

    Front Squats x3 WU @ 95#

    60-65-70-75-75%

    135-155-165-175-175#

    Run 800m
    1 Set Max Rep Front Squat at 1/2 Bodyweight @ 85#
    Enough Pullups to equal 100 reps total, including Front Squats.
    Run 800m

    30squats + 70 pull-ups

    Time: 19:52

    That’s a PR from waaaay back in 2010, same weight & same number of squats – time then 22:19 – 2:27 PR! Nice race Frankie! Thanks Steph.

  16. Diane O

    Front Squats x 3
    35-40-40-45-45-50# (did one extra)

    WOD
    800M run
    Front Squats @40#- 20 reps
    Ring Rows 80 reps
    800M run

    23:14
    That was craziness……thanks Steph and my 3 gentlemen cohorts at 4:00! Small class but fun!

  17. Heidi

    800 m run
    42 FS @ 65#
    58 Pull Ups (All one at a time…grrr)
    800 m run
    Time = 22:21

    Fell a little short of my goal to do these 50/50 split.

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