Rig Day

1
Oct

Rig Day

Front Squat x3
15 min to build up

21-15-9 reps
Hang Squat Cleans (135/95#)
Ring Rows

Chad

14 Responses

  1. Cheryl

    Front Squat x3
    15 min to build up: 45-50-55-60-65-70-80#
    (Last one – a little, ok a lotta, push from KW).

    Orange
    21-15-9 reps
    Hang Squat Cleans (45#)
    15-12-9
    Ring Rows
    Time 7:58

    Thank you Kevin!

  2. Christie Neate

    HPC x3
    15 min to build up
    55-75-85-95#

    21-15-9 reps
    Hang Power Cleans (80#)
    Ring Rows

    7:38 – Didn’t feel I got a rhythm chaining these together today.
    Grippy. Thanks Kevin!

  3. John

    Front Squat x3
    15 min to build up
    95-115-145-155-165

    21-15-9 reps
    Hang Squat Cleans
    115# for the first round, then 95# for the remaining ones
    Ring Rows

    9:08

    Thanks Kevin!

  4. Joe McSheffery

    Front squat x3
    135/155/175/185/200
    200 for one then failed. Happy with front squats.

    Let’s are now mush from FS
    WOD 95#
    21 power squat cleans.
    21 ring rows
    12 hang squat cleans
    12 ring rows
    9 hang squat cleans
    9 ring rows

    Realized into round two I didn’t need to take it from the floor. Also legs were done and had a really hard time transitioning into smooth squat. Did not check the time at the end. In summary. I didn’t have much fun in this workout but in the end I had a workout.

  5. Jordan Sanipass

    Front Squat x3
    15 min to build up
    65#, 95#, 115#, 135#, 155#
    15-12-9 reps(orange)
    Hang Squat Cleans (135/95#)
    21-15-9 reps(orange)
    Ring Rows

    Time:5:53

  6. Blake

    Front Squat x 3 to …240 I think
    (Whatever all the plates add up to)

    WOD (Purple)
    21-15-9 reps
    Hang Squat Cleans @ 115#
    Ring Rows

    TIME: 7:27

  7. Elba

    Front Squat x3
    105-125-145-165-175

    15-12-9 reps
    Hang Squat Cleans (95lbs)
    Ring Rows

    First round + first 5HSC in the second rd were squat cleans, I guess I can’t put any attention.
    Time= 6:49

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