Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
3 rounds
30 Mountain Climbers (2-ct)
20 Box Jumps
10 Front Squats (145/100#)
Rest 3 min between rounds
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Mobility and Warm-up
Strength
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
**(55# x 1, 65# x 2, 75# x 2)
WOD – Orange
3 rounds
20 Mountain Climbers (2-ct)
20 Box Steps (20”)
10 Front Squats (65#)
Rest 3 min between rounds
**completed in 12:44
Thanks Ingrid!!
Warmup & Mobility
Pause FS – 5 Sets of 3, 5 Sec Pause
35, 40, 45, 40, 55
WOD – 3R
25 Mountain Climbers (2ct)
20 Box Step-ups, 20”
10 FS @ 35#
13:58
Happy Friday! Thank you Ingrid.
QOD
Wouldn’t change anything
Exactly.
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
75-95-115-125-135
3 rounds
30 Mountain Climbers (2-ct)
20 Box Jumps
10 Front Squats (95#)
Rest 3 min between rounds
0 – 2:39
5:39 – 8:22
11:22 – 14:07
STRENGTH
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
55#-75#-85#-95#-105#-110#
WOD – BLUE/PURPLE
3 rounds
25 Mountain Climbers (2-ct)
20 Box jumps(20”)
10 Front Squats (85#)
Rest 3 min between rounds
Total: 11:58 (Very happy with a sub 12!)
R1: 2:03 / R2: 1:58 / R3: 1:57
I really enjoyed the BB work this week 🙂 Thanks!!
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause: 40-45-50-55-60#
3 rounds
20 Mountain Climbers (2-ct)
20 Box Steps 20”
10 Front Squats (35#)
Rest 3 min between rounds
>>Total time 11:20
Good one. Thanks and TGIF Kevin!
Pause Front Squatts 5 sets x 3 (5sec paise at bottom)
25-35-40-45-50
3 rounds
25 Mtn Climbers (2ct)
15 box jumps (20”)
10 front squats (45#)
2:28
2:30
2:29
Total 13:27
Thanks Blake
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
115-135-145-155-135
3 rounds
30 Mountain Climbers (2-ct)
20 Box Jumps
10 Front Squats (115#)
Rest 3 min between rounds
1:44
7:10
12:57
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
55-75-85-85-85#
3 rounds
30 Mountain Climbers (2-ct)
20 Box Step Ups
10 Front Squats (65#)
Rest 3 min between rounds
R1: 2:04, R2: 2:03, R3: 2:10
65# has never felt so heavy as it did today.
Thanks Kevin!
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
95-115-125-135-145#
3 rounds
30 Mountain Climbers (2-ct)
20 Box Jumps
10 Front Squats (145/100#) – All sets were 6/4.. I wasn’t ready for the weight on my first squat.
Rest 3 min between rounds
Time: 14:48
If I could I would change the negative self talk.
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
95-115-135-155-175
WOD @ Brown
3 rounds
30 Mountain Climbers (2-ct)
20 Box Jumps-24in
10 Front Squats (145#)
Rest 3 min between rounds
Time–>12:08
Merci Ingrid!
times for each rounds
1:56-2:11-2:01
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
95-115-135-145-155
3 rounds
30 Mountain Climbers (2-ct)
20 Box Jumps
10 Front Squats 115#
Rest 3 min between rounds
Time: 13:35
Thanks Kevin!
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
95-115-135-155-185
3 rounds
30 Mountain Climbers (2-ct)
20 Box Jumps(24″)
10 Front Squats (145/100#)
Rest 3 min between rounds
145# 12:17
mountain climbers were only ok because the squats sucked.
pause front squat
5 set of 3 rep 5 sec pause
95-115-125-130
3 round
30 MT climber ( 2 ct )
20 box jump ( step )
10 front squat 115#
11:34
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
15, 35, 40, 45, 45
3 rounds
20 Mountain Climbers (2-ct)
20 Box Steps (12)
10 Front Squats (35)
Rest 3 min between rounds
14:13
Thank you Ingrid. Was a good one to end the week on.
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
65- 95-115-135-145
3 rounds
30 Mountain Climbers (2-ct)
20 Box Jumps
10 Front Squats 115#
Rest 3 min between rounds
Time: 13:33
Thanks Kevin!
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
55# – 60# – 60# – 65# – little break to switch out bars for workout
3 rounds – Blue
25 Mountain Climbers (2-ct)
15 Box Jumps (20″)
10 Front Squats (65#)
Rest 3 min between rounds
Round 1 – 2:29
Round 2 – 5:29-8:05 = 2:36
Round 3 – 11:05-13:41 = 2:36
Pause Front Squats
5 sets of 3 reps w/ 5 sec pause
55-65-75-85-90
3 rounds – Purple
30 Mountain Climbers (2-ct)
20 Box Jumps (20″)
10 Front Squats (80# for Round 1 & dropped to 70# for Round 2 & 3)
Rest 3 min between rounds
Round 1 – 3:04
Round 2 – 9:05
Round 3 – 15:08 (2 front squats left at 15 min time cap)