Rig Day

17
Jun

Rig Day

Front Squat x5
4-6 sets

4 rounds
10 SA Ring Rows (R)
10 Wall Balls (20/14# @ 10/9′)
10 SA Ring Rows (L)
200m Med Ball Run

17 Responses

  1. Amanda Hunt

    Mobility and Warm-up

    WOD
    Front Squats x 5
    4-6 sets

    125# – 135# – 140# – 145# x 2sets

    4 Rounds
    10 SA Ring Rows (R)
    10 Wall Balls (14#) (9’)
    10 SA Ring Rows (L)
    200m Med Ball Run

    4 rounds Completed @ 15:00 mins

    Thanks Shane!!

  2. Cheryl

    Front Squat x8: 55-60-65-70#

    4 rounds (15 min time cap)
    10 SA Ring Rows (R)
    10 Wall Balls (10# @ 9′)
    10 SA Ring Rows (L)
    200m Med Ball Run
    >> 14:08

    Thanks Kevin!

  3. Rémi F.

    Front Squat x5
    95-115-135-155-175

    4 rounds
    10 SA Ring Rows (R)
    10 Wall Balls (20# @ 10′)
    10 SA Ring Rows (L)
    200m Med Ball Run
    14:32
    Those SA ring rows are no joke.

  4. Kelly B

    Front Squat x5
    85-95-105-115#

    4 rounds
    10 SA Ring Rows (R)
    10 Wall Balls (14# @ 9′)
    10 SA Ring Rows (L)
    200m Med Ball Run

    Time: 11:33

    Thanks Shane!

  5. Fred

    Front Squat x5; 4-6 sets
    95-135-160-185-200# (last set was though)

    4 rounds
    10 SA Ring Rows (R)
    10 Wall Balls (20/14# @ 10/9′)
    10 SA Ring Rows (L)
    200m Med Ball Run
    Time: 14:42

    More of for quality workout than time.

  6. Christie Neate

    Front Squat x5
    85-105-115-125#

    4 rounds
    10 SA Ring Rows (R)
    10 Wall Balls (8# @ 10′)
    10 SA Ring Rows (L)
    200m Med Ball Run

    13:39
    Thanks Kevin!

  7. Gabriel

    Biked to CFM

    Front Squat x5
    95wu-135-155-165-175-185

    4 rounds
    10 SA Ring Rows (R)
    10 Wall Balls (20# @ 10′)
    10 SA Ring Rows (L)
    200m Med Ball Run
    11:26
    Fun one!

    Thanks Shane!

  8. John Hunt

    Front Squat x5
    135-155-155-165

    4 rounds
    10 SA Ring Rows (R)
    10 Wall Balls (20# @ 10′)
    10 SA Ring Rows (L)
    200m Med Ball Run

    12:23

    Thanks Blake!

  9. Kevin

    Front squats x5
    135-165-185-205-225-235

    Wod as posted
    10:13

    After the first round, broke the ring rows into two sets [7+3]

  10. Neil

    Front Squat x8
    45-65-75-85-95

    4 rounds
    10 SA Ring Rows (R)
    10 Wall Balls (20# @ 10′)
    10 SA Ring Rows (L)
    200m Med Ball Run

    12:32

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