Strength
Front Rack Reverse Lunge
×8 steps
15 min to build
35# – 55# – 75# – 85# – 95#
WOD
15-10-5 reps
Front Squat (80#/95#)
2x Pushups
Completed in 11:22 mins
Cash out
5 mins to accumulate:
Tuck-sit
Accumulated 1:30 mins. (Started late).
Thanks Ingrid!!
Amanda Hunt
I did the workout with 95#! I was trying to decide between 80# or 95# but forgot to edit my notes before posting.
Jordan Sanipass
Front Rack Reverse Lunge x8 steps
15 min to build
65#,75#,95#,115#,135#
15-10-5 reps
Front Squat (135#)
2x Pushups
Time: 5:43
Cashout
5 min to accumulate:
L-tuck- 1:30 mins
Amy Hogan
Mobility and Warm up
Strength
Front Rack Reverse Lunge
×8 steps
35-45-55-65-75
WOD
15-10-5 reps
Front Squat (80#)
2x Pushups
Time: 8:28
Kelly B
Front Rack Reverse Lunge x 8 steps
35-55-55-65-75#
15-10-5 reps (Purple)
Front Squat (@95#)
2x Pushups
Time: 6:17
Cashout
5 min to accumulate:
L-sit
40sec, 20sec, 20sec, 20sec, 17sec
Catherine Wilson
Mobility and Warm up
Strength
DB Front Rack Reverse Lunge
×6 steps 4 – 5 Sets
15 min to build
10, 10, 15, 15
Still wobbly, but better!
WOD
15-10-5 reps
Front Squat (35)
2x Pushups
5 from the floor, then the rest from 24′ box.
Great way to get 60 Pushups in the workout.
Thanks Ingrid!
Karen cormier
Front Squat Reverse Lunge
Built up to 75 lbs
15-10-5
Front Squat @80
2×Push-ups
TIME 5:50
L-Sit accumulated 2:55
1900th WOD
Thank you for sharing this special day with me!
Fred
Wow!! 1,900…congrats
Ang
Front rack reverse lunge x8 steps building
35-45-55-65-(75×3)
15-10-5
Front Squats (55#)
2x box push-ups (20”)
7:07
Thanks Carrie
Ang
1:30 accumulated of hollow hold
Fred
Front Rack Reverse Lunge x8 steps
15 min to build
bar-95-115-125-135-145#
Started get squirly on the weak side
15-10-5 reps
Front Squat (165/115#) – Scaled to 135#
2x Pushups
Time – 5:42
Shoulders were getting jacked on this one… push-ups were though after the front rack
Cashout
5 min to accumulate:
L-sit – Scaled to Tuck Sit
2:45 accumulated
Laura
Front Rack Reverse Lunge x 8 steps
55-65-75-85-95-105#
15-10-5 reps (Purple)
Front Squat (@85#)
2x Pushups
Time: 8:37
Shoulders were dead, did pushups yesterday too
5 min to accumulate:
L-sit
2:00 total, in tiny chunks
20-15-15-15-15-10-10-10-10
John Hunt
Front Rack Reverse Lunge x8 steps
45-65-95-115-135-145
15-10-5 reps
Front Squat 165#
2x Pushups
8:34
Hamstrings felt tight after the workout, stretch them out instead of The L sit
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility and Warm up
Strength
Front Rack Reverse Lunge
×8 steps
15 min to build
35# – 55# – 75# – 85# – 95#
WOD
15-10-5 reps
Front Squat (80#/95#)
2x Pushups
Completed in 11:22 mins
Cash out
5 mins to accumulate:
Tuck-sit
Accumulated 1:30 mins. (Started late).
Thanks Ingrid!!
I did the workout with 95#! I was trying to decide between 80# or 95# but forgot to edit my notes before posting.
Front Rack Reverse Lunge x8 steps
15 min to build
65#,75#,95#,115#,135#
15-10-5 reps
Front Squat (135#)
2x Pushups
Time: 5:43
Cashout
5 min to accumulate:
L-tuck- 1:30 mins
Mobility and Warm up
Strength
Front Rack Reverse Lunge
×8 steps
35-45-55-65-75
WOD
15-10-5 reps
Front Squat (80#)
2x Pushups
Time: 8:28
Front Rack Reverse Lunge x 8 steps
35-55-55-65-75#
15-10-5 reps (Purple)
Front Squat (@95#)
2x Pushups
Time: 6:17
Cashout
5 min to accumulate:
L-sit
40sec, 20sec, 20sec, 20sec, 17sec
Mobility and Warm up
Strength
DB Front Rack Reverse Lunge
×6 steps 4 – 5 Sets
15 min to build
10, 10, 15, 15
Still wobbly, but better!
WOD
15-10-5 reps
Front Squat (35)
2x Pushups
5 from the floor, then the rest from 24′ box.
Great way to get 60 Pushups in the workout.
Thanks Ingrid!
Front Squat Reverse Lunge
Built up to 75 lbs
15-10-5
Front Squat @80
2×Push-ups
TIME 5:50
L-Sit accumulated 2:55
1900th WOD
Thank you for sharing this special day with me!
Wow!! 1,900…congrats
Front rack reverse lunge x8 steps building
35-45-55-65-(75×3)
15-10-5
Front Squats (55#)
2x box push-ups (20”)
7:07
Thanks Carrie
1:30 accumulated of hollow hold
Front Rack Reverse Lunge x8 steps
15 min to build
bar-95-115-125-135-145#
Started get squirly on the weak side
15-10-5 reps
Front Squat (165/115#) – Scaled to 135#
2x Pushups
Time – 5:42
Shoulders were getting jacked on this one… push-ups were though after the front rack
Cashout
5 min to accumulate:
L-sit – Scaled to Tuck Sit
2:45 accumulated
Front Rack Reverse Lunge x 8 steps
55-65-75-85-95-105#
15-10-5 reps (Purple)
Front Squat (@85#)
2x Pushups
Time: 8:37
Shoulders were dead, did pushups yesterday too
5 min to accumulate:
L-sit
2:00 total, in tiny chunks
20-15-15-15-15-10-10-10-10
Front Rack Reverse Lunge x8 steps
45-65-95-115-135-145
15-10-5 reps
Front Squat 165#
2x Pushups
8:34
Hamstrings felt tight after the workout, stretch them out instead of The L sit
Thanks Carrie!
Front Rack Lunges x8
35-45-55-65-75
15-10-5
Front Squats 55#
Pushups (x2, 30″ box)
6:45
Not a bad way to starts the week!
Front Rack Reverse Lunge x8 steps
35# – 45# – 55# – 65# – 75#
15-10-5 reps
Front Squat (75#)
2x Pushups
Time: 9:57 – my front squat is blue, but 80# scared me. Used 75# and realized that the squats weren’t the hard part 😆
Cashout
5 min to accumulate:
Tuck hold.
Did 2 30 second stretches and then lost track after that.
Front Rack Reverse Lunges x8
35/55/55/60/60#
(left leg struggles)
15-10-5
Front Sq (70#)
2x Box Pushups
Time- 6.49
Cashout
Accum. 5min
Bent Hollow Hold
Front Rack Reverse Lunge x8 steps
15 min to build
bar/95/135/155/185
Felt really solid throughout.
15-10-5 reps
Front Squat (165/115#) unbroken
2x Pushups
7:46
Front Rack Reverse Lunge x8 steps
95-115-135-155-175
(bum is sore already)
15-10-5 reps
Front Squat (165#) – UB
2x Pushups (very broken)
5:03
Front Rack Reverse Lunge x8 steps
75 – 95 – 115 – 135 – 145 -155
15-10-5 reps
Front Squat (135#)
2x Pushups
4:19
Reverse Rack Lunges x 8
35-45-55-65-75-85
15-10-5
Front Squats @ 80#
30-20-10
Push Ups
Time 6:32
Front Rack Reverse Lunge ×8
65-85-95-105-115
WOD
15-10-5 reps
Front Squat (75#)
2x Pushups
6:46
2:45 tuck sit in 5min