Rig Day

32 Responses

  1. Jordan Sanipass

    Tempo Front Squats x3 (5311)
    5 sets building
    90#,100#,105#,115#,120#

    AMRAP in 10 min
    Row 500m
    25 Wall Balls (20#)

    2 rounds + 5 wall balls.

  2. David Wiens

    Tempo Front Squats x3 (5311)
    5 sets building
    65#,75#,80#,85#,90#

    AMRAP in 10 min
    Row 500m
    20 Wall Balls (20#)

    2 rounds + 15 wall balls.

  3. Cheryl

    Tempo Front Squats x3 (5311)
    5 sets building: 40-45-50-55-60#

    AMRAP in 10 min
    Row 300m – Yellow
    20 Wall Balls (10#) – Orange (Blue 14# felt way too heavy this AM)

    >> 2 rounds + 300m row + 9 wall balls

    Thanks Kevin!

  4. Christie Neate

    Tempo Front Squats x3 (5311)
    55-85-85-85-85#

    AMRAP in 10 min
    Row 400m
    20 Wall Balls (20/10#)

    2 Rounds + 400 m Row + 1 Wall Ball
    Thanks Kevin!

  5. Tempo Front Squats x3 (5311)
    135-145-155-165-175

    WOD @ Brown
    AMRAP in 10 min
    Row 500m -steady 1:55-2:02-2:05
    25 Wall Balls (20#) -25-25-19+6

    3 Rounds + 100 m Row

    Thanks Shane!

  6. Kristen

    Tempo Front Squats
    35-45-50-55-60

    WOD
    500m row
    20 Wall Balls (10# – started out with 12# but.. wasn’t happening)

    two rounds plus around 300m row (forgot to write it down).

  7. Amanda

    Front squats to 95#

    WOD as posted: 2 rounds + 207m. Happy with that, I was expecting under 2 rounds. Paced my row so I wouldn’t rest too long or have a meltdown on my wall balls. Seems to have worked.

  8. Amanda

    My previous post seems to be stuck in limbo so I logged out of WordPress and am trying again, in hopes it doesn’t post twice..
    —————–
    Front squats to 95#

    WOD as posted: 2 rounds + 207m. Happy with that, I was expecting under 2 rounds. Paced my row so I wouldn’t rest too long or have a meltdown on my wall balls. Seems to have worked.

  9. Blake

    Tempo Front Squats x3 (5311)
    95 – 115 – 135 – 155 – 185

    AMRAP in 10 min
    (Rehab Blue)
    Row 400m
    20 Wall Balls @ 20#

    2 Rounds + 14 Wall Balls

  10. Blake

    Tempo Front Squats x3 (5311)
    95 – 115 – 135 – 155 – 185

    AMRAP in 10 min
    (Rehab Blue)
    Row 500m
    20 Wall Balls @ 20#

    2 Rounds + 14 Wall Balls

  11. olivierhuebscher

    Tempo Front Squats x3 (5311)
    5 sets building
    95#, 125#, 155#, 185#, 195# (failed the 3rd rep, mentally didn’t have it)

    AMRAP in 10 min
    Row 500m
    25 Wall Balls (20#)

    2 rounds + 3 wall balls.

  12. Daniel L Davey

    Squats
    45-95-115-135-145

    Wod brown
    3 rounds plus 73m row.
    Wall balls were 25-25-20+5
    Needed someone yelling at me to get the 3rd set unbroken.
    Liked the workout. Post it again someday.

  13. Fred

    Tempo Front Squats x3 (5311)
    5 sets building
    95-125-135-145-155#

    AMRAP in 10 min
    Row 500m
    25 Wall Balls (20/14#)
    Score: 2 rounds + 14 WBs (1 no rep)

  14. Amber G

    Tested front squats instead of tempo
    5 x 35#
    5 x 45#
    5 x 55#
    8 x 65# (yellow 2 woohoo!)
    1 x 90# (new 1 rm woohoo!) Did 1 to see if I could do it and I could!

    WOD – orange
    AMRAP in 10 min
    Row 400m
    20 Wall Balls (10#)
    2 rounds + 100m

  15. Jackie

    Warmup & Mobility

    Tempo Front Squats (5311)
    34, 40, 40, 45, 50

    WOD
    500 M Row
    20 WB

    2R, 436 M

    Gasser! Agree, Cheryl’s pipes are on point. 😀

  16. Andre Landry

    Tempo Front Squats x3 (5311)
    5 sets building
    95 – 135 – 145 – 155 – 165

    AMRAP in 10 min
    Row 500m
    25 Wall Balls (20/14#)
    2 rounds + 23 Wall Balls
    2 wall balls shy of getting 3 rounds.

  17. Kelly B

    Tempo Front Squats x3 (5311)
    35-55-65-75-85#

    AMRAP in 10 min
    Row 500m
    25 Wall Balls (14#, 9′)
    2 Rounds + 439m row (f’ing wallballs lol)

    Thanks Shane.

  18. Stacey Simpson

    Tempo Front Squats x3 (5311)
    5 sets building
    50# – 55# – 60# – 65# – 70#

    AMRAP in 10 min
    Row 400m (Orange)
    20 Wall Balls (14#) (Blue)

    Score: 2 rounds + 290m (ish).

    Contemplated switching my med ball to anything else of a lower weight until 3 secs before the workout started.
    Rowing pace for first 2 rows was about 2:16-2:18. Last row was 2:05-2:06 pace and I almost died.

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