Front Squats
*reps will be determined by weight
115/80# or less – 8 reps
165/105# – 5 reps
195/130# – 3 reps
More than above – 1 rep
If you already tested out for your front squat, you’ll be doing 3 sets of 8 reps at 70% of your max.
Upper Body Pull
*if test is completed early, perform a 5 minute EMOM with last successful test for 5 reps
If previously tested, you can do one of the following based on your level:
3×5 Strict or weighted pullups,
3×5 Negatives,
3x Max Chin over bar hold,
3×5 hard ring rows, pause at top
Lactic Tolerance
*we will test your lowest of the two previous tests. If you pass that level, you’ll be able to attempt the next level on the next test day (if you’d like).
If previously tested, you will perform the following WOD:
6 min AMRAP of
10 Burpee over bar or Down up over bar (level),
10 Power cleans (95/65# or 65/45#) or Russian KBS (50/35# or 35/20#)
Front Squats x8
50-60-70-70-70%
45-55-65-65-65#
Even 45 heavy today!
Upper Body Pull
3 sets 5 chin-up negatives
Need to focus on really slowing it down at 90 degree onward.
Lactic Tolerance
6 min AMRAP of
10 Down up
10 Russian KBS (35#) – go heavier next time!
5 rounds + 9 down ups
Thank you coach Shane!
Front Squats
155×5 – Orange II
Upper Body Pull
5 Strict Pull-ups – Blue III
Lactic Tolerance
21-15-9
Thrusters @#65
Jumping Pullups
time 4:09 – Blue II
Front Squats x8 (big focus on keeping my left elbow up as I work on recovering the forearm)
95 – 115 – 125 – 125 – 125
Upper Body Pull
Previously hit chin-over-bar hold for 15s…today my arms were not feeling it, did 3 sets of chin over bar hold, managed 5s, 8s, and 3s lol
WOD
AMRAP 6 Min
10 Down-ups
10 Russian KBS 70#
4 Rounds + 6 Down-ups
Those KBS were NOT easy after yesterday…oof
Front Squats
3 sets of 8 reps at 70% of your max – 250# 1RM
125-150-175#
Upper Body Pull
3×5 Strict or weighted pullups – PR is 49 lbs 1RM
25-20-15# – failed on 5th rep each set… jut couldn’t get chin over the bar
Lactic Tolerance
6 min AMRAP of
10 Power cleans @ 95#
Score: 3 rounds + 17 reps (77 reps)
Notes:
– First 3 rounds of PCs were unbroken… last round 5+singles
Front Squats
3 sets of 8 reps at 70% of your max – 195# 1RM
50,60,70%
135-135-140
Upper Body Pull
3×5 sec chin over bar hold
5 pull up negatives
Lactic Tolerance
6 min AMRAP of
10 burpee over bar
10 Power cleans @ 65#
Score: 4 rounds + 4 reps (84 total)
Thanks Kevin
Front Squats
3 sets of 8 reps at 70% of your max.
75-85-105-105-105#
Upper Body Pull
3×5 hard ring rows, pause at top
EMOM of Scaps for remainder of time
Lactic Tolerance
If previously tested, you will perform the following WOD:
6 min AMRAP of
10 Down up
10 Russian KBS 45#
3 rounds + 5 down up
I am coming down with something and did not feel great; chest on fire.
Thanks for the class Kevin!
Front squats
85 x 8
115 x 5
145 x 1
155 x 1
Purple 2 level
Tried chin ups… definitely not doing those again till after pregnancy. Way too much pulling in my abdomen.
Did some 15 sec over the bar holds
Orange 1 level
Did 21-15-9
Thrusters 55#
Jumping chest to bar pull ups
4:58
Purple – level
Front Sq x8
65/80/90/90/90#
3 x 5 Hard Ringrows (w/pause)
Amrap 6mins
10 downups
10 Russian kbs(45#)
Total- 4rounds
Worked on my front squats
Max 295lbs
Weighted pull ups. Maxed out at 87.5lbs
Fran 4:08 rx. Thrusters unbroken. Pull ups we’re butterfly. Sets were 5-10 reps/sets. Except the last 9 were singles.
Kevin no rep’d me on a few for not getting my chin over the bar. Definitely some lost time in the pull-ups.
Front Squats
3 sets of 8 reps at 70% of your max – 206#
Upper Body Pull
3×5 strict pullups
Tried a few weighted pullups at 25 and 35
Lactic Tolerance
6 min AMRAP of
10 burpee over bar
10 Power cleans @ 95#
Score: 3 rounds + 2 reps
Didn’t push too hard as lower back started bothering me.
Front Squats from floor
95# 8
125# 8
3 sets of 135# for 8. Based on 195#
Upper Body Pull
3×5 of negatives.
Lactic Tolerance
If previously tested, you will perform the following WOD:
6 min AMRAP
10 Burpees
Russian KBS 70#
I believe 4 rounds and 5 burpees
Front Squats:
80# x 8
105# x 5
130# x 3
145# x 1 (Purple)
Pull Ups:
3 strict (Purple)
Lactic Tolerance:
Attempted 21-15-9 in 6 min time cap of
Thrusters @ 55#
Chest to Bar Jumping Pull Ups
DNF: Had 5 C2B Pull ups left at time cap….so result today. Whomp Whomp
Next time will attempt same weight with Jumping Pull ups
Front Squats
80# x 8 – 95# x 5 – 105# x 5 – 115# x2. Failed on the 3rd rep. Orange III
Upper Body Pull
Previously tested 15s chin over bar hold. Orange I.
Fooled around and wasted time for doing emom… Did some negatives.
Lactic Tolerance – Orange I
21 – 15 – 9
Burpees
Jumping Pullups
5:43
Holy. That. Was. Hard.
Front Squats x8
50-65-75-75-75
3 x max chin over bar hold (approx. 15 seconds each)
6 min AMRAP
10 downups
10 Russian KBs at 45#
4 rounds + 8 KBs
Front Sq x8
85/90/110/110/110#
3 x 5 Hard Ringrows (w/pause)
15-12-9
Downups
Jumping Pullups
5:46
Front Squats — 3 x 8 (120#)
Pull ups — 4 @ 30#; 3/1/1 @ 25#; 3/1/1 @ 25#
15 – 12 – 9
Pull ups
Thrusters @ 55#
3:10
Open gym:
4 rounds
Cyclist squat x 12 (30# DB)
Low bar back squat x 6 (120#)
Jump squats x 25
Rest 2:00 between sets
4 Rounds
Romanian deadlift x 6 (155#)
Glute ham raises x 12 (155#)
Banded good mornings x 25 (Green bands)
Rest 2:00 between sets