Tabata Front Squats (95/65# or 50%)
Here’s a deceptive little workout. Make sure you foam roll your legs before you start. And them drink lots of water after. Every 20 seconds should be hard and fast. Do not drop the bar during any of your eight sets. Will anyone break 100 reps?
WUx1
20 burpee’s for time–>38 sec
Strength – Shoulder Press X5
65-75-85-95×3
Thanks Marie-Noelle for correcting my form. Felt much better.
Practiced DU’s & a few Bar MU’s
WOD: Tabata Front Squats as Rx’d
Total–>66
Cashout: Couch Stretch & Scorpion Stretch
Great work 6:00 crew!
Good seeing you this morning Gab. If that was you tired this morning, than it would be crazy to see you in the afternoon. Tons of energy!
Smokin’ fast time on the burpees Gab! WOW!
WU x 1
20 burpees for time – 45 sec
Strength: Jerk x 5
135,145,155,175,185×4 (5 lbs PR)
Need to work on faster dips.
WOD: Tabata front squats @ 95Lbs
Score: 68 RX’d
Wicked score Jack! After doing the WOD I have an even better appreciation for 68 reps!
No joke. I was reaching hard for those last couple reps each round. The 68th almost finished me.
WU x 1
20 burpees for time – 54 sec
Strength: Deadlift x5
185-195-215-225-235
WOD: Tabata front squats @ 95Lbs
Score: 50 Rx
Cashout: Couch Stretch & Scorpion Stretch
Mobility
WUx1
20 1-arm burpees for time: 1:35
Strength: Push Press x5 (dumbbell)
15-20-25-30-30
WOD: Tabata Front Squats #25 KB
Total: 68
Cashout: Couch Stretch & Scorpion Stretch
400m Run
OMG. Good on you for running after that WOD. I could barely walk let alone think about running.
Mobility
WU X 1
20 burpee’s for time–>58 sec
Strength – Overhead Squat X 5
25-30-35-40×45
Group Foam Roll
WOD: Tabata Front Squats (70#)
Total – 48
Cashout: Couch Stretch & Scorpion Stretch
400m Run
mobility
Wux1
20 Burpees for time: 37 secs
EMOTM Clean & Jerks
5 mins 3 reps #135
5 mins 1 rep every 30 secs #185
5 mins 3 reps #135
WOD “Tabara Front Squats” #95
13,12,10,10,9,9,9,9
Total= 81
Holy sweet mother of mercy. That is making my legs hurt just reading it. Nice work.
my legs have never hurt so much
20 Burpees in 37 secs is just crazy…..I am amazed at what you can do and the WOD, well you killed it…
Thank you very much!
Lance, I am always amazed at your output on these things. I don’t know how you do it (probably something lame like hard work etc.), but you continue to amaze & impress me.
Very nice work.
Thank you means a lot to hear all the words of encouragement that’s probably the biggest thing that helps me push so hard.
Wowza!!! Awesome job! You killed this WOD and Burpees! Crazy! 🙂
You were on fire Lance! Burpees & Front Squats were your friends today
WOW fat burpees Lance! Great score on the WOD too 🙂
FAST burpees. Not FAT. Sheesh…
Mob / WU x 1
20 Burpees -> 50 sec
Skipping practice
Group Foam Roll
Tabata Front Squats as Rx’d
Score: 59 reps
Sets were: 11-10-7-7-6-6-6-6
WU x 1
20 Burpees
Bench
135×5-165×5-185×3-205×1-215(f)
Wod @75#
57
Mob / WU x 1
Skipping practice-1 DU could not string more than that
Group Foam Roll
Tabata Front Squats 50#
Score: 45 reps
Press x2
60-80-100-106-111-115-118-120
Weighted OH Situps x10
45-55-55-70-75
Tabata Front Squats @ 95#
11-10-11-10-9-8-7-7
Total – 73
Is there a video of a weighted situp?
I haven’t seen one, but 75lbs sounds crazy enough
This is pretty much it, except with a barbell.
http://www.youtube.com/watch?v=2ts_bAmvfoQ
Dude, don’t act like the barbell didn’t make it 10x harder! I watched you and you were basically “locking-out overhead” each rep!
Very impressive!
Wow, looks easy enough lol…..someday….someday my time will come.
Great job on the wod coach! Gonna have to try those OH weighted situps they looked like fun.
Mob / WU x 1
20 Burpees – 51 sec
Group Foam Roll
Tabata Front Squats 65 lbs
Score: 44 reps
This WOD was not kind to me….still feeling all the burpees & push ups from Sunday’s WOD
Mobility
WU x 1
20 burpees for time (1:02)
Strength: Shoulder press (x5)
45(10)-65-75-85-90(4)-90(4)
*slowest shoulder presses ever…LOL…right Jo?
Group foam roll quads,calves,glutes
WOD “Tabata Front Squats” as Rx (65#)
13-12-11-10-10-9-9-9
Total = 83
Cashout – couch stretch and scorpion stretch
Crazy strong! I still can’t believe you can shoulder press that! Awesome!
Great numbers Lora. Way to go!
That’s a lotta front squats…ouch!
Holy crap Lora that’s nuts great job!
mob wux 1
20 burpees 55sec
strenght back squat 135×5 185×5 195×5 205×5 215×5
5 min foam rolling leg
tabata front squats 95 rx
11-11-9-8-6-7-7-7
score 66 rep
WU x 1
20 burpees for time – 39 sec
Strength: push press x5
105-125-140-160(2)-160
WOD: Tabata front squats 95# Rx
Score: 55
Mob
WU x 1
20 Down Ups 1:45 sec 🙂
Strength
Back squat 5’s
55-60-70-80-90
5 min foam rolling leg
Tabata
Front squats 45lbs
9-8-7-6-8-9-9-9
score 65 reps
Mobility
WU x1 + 20 burpees for time – 1:10
Strength Cleans x5
95-105-115-125-140 (PR 10#)
Tabatha Front Squats.65#
Total: 67 reps Rx
mob
WU x 1
20 burpees 41secs
strength press x 5
95-105-115-125-135-145 (4)
foam roll as a group
tabata front squat @ 95
10-9-9-8-8-8-8-8
68
Mob
WU X 1 + 20 burpees for time
Strength: Back squat 5 X 75,85,90,95,100 (Thanks for all your help Lora)
Foam rolling as a group
Tabata Front Squat – 50#
13,12,11,10,9,9,9,9
Total: 82 reps
Good job wife!
Nice work today Tania! It was fun to share a bar with you. Fantastic score on the WOD!
Mob+WUx1
Daily Sets 1-1-1-1-1 (up to 90%)
– Shoulder Press = 145#
– Back Squat = 285#
– Deadlift = 365#
Strength 5-5-5-5-5
– Shoulder Press = 138# (PR)
– Front Squat = 230# (PR)
– Strict Pull-Ups = BW + 25# (not sure if PR…)
Member Challenge
– 20 Burpee-Deadlift (155#) for time = 47.15s
Well… that was a lot of stuff…
Mobility
Wu x 1
20 burpees for time : 48 seconds
Strength
OHS
65,95,105,115,125 x 5 pr 5#
5 min foam rolling as group
WOD
tabata front squat 95 #
14,11,8,6,6,6,6,8
score: 65 Rx
cashout
couch & scorpion stretch
WU x 1
20 burpees for time = :57
Push Press x 3
65-75-85-90-95
Tabata Front Squats @ 65#
9-8-8-8-7-6-6-7 = 59 Reps
Nice burpee time Heidi!
Mobility, WU x 1, 20 Burpees for time…which would have been great if I’d noted my time. Duh.
Strength: Push Press @ 5 x 25-30-35-40-45
Foam rolling on legs…painful at the time, but I’m sure it will help me feel better tomorrow, right Jo?! 😛
Tabata Front Squats @ 30# = 41 reps
Squats of all kinds kill my legs pretty quickly and this time was no exception!
Bravo to Jo for keeping a straight face when she said something along the lines of, “Those 10 seconds will go by slowly.” Academy award-winning performance right there! Hee hee! ;-D
mobility X wux 1
20 burpees in 41 seconds
strength
push press
90-100-105-110-120
wod
81 reps at #75
Nice score on the WOD Bradley. Fast burpees too 🙂
WUx1
20 burpee’s for time–> 50 sec.
Strength – Shoulder Press X5
95 105 110 115 x 4
WOD: Tabata Front Squats as Rx’d
Total–>50. note to self don’t bother writing reps each round…rest, if you can call 10 sec. Rest!
Cashout: Couch Stretch & Scorpion Stretch
Haha…trying to write down numbers in that 10-shortest-seconds-ever rest was almost impossible.
Wux1
55 B-day burpees
Bench Press x5
135 155185 205 215×1
WOD 65
Mob
WU x1
20 burpees for time 1:07
Front squat 3’s
105-115-125-135-145(2)
10 mins group foam rolling
Tabata front squat as rx 65#
Total: 63
As usual tabata anything is so intense!
Clean x2
85 100 120 125 130 130 135 140
WOD Rx’d
81 Reps
Owie.
Wow!! Great score Jo 🙂
Great job Joanna!
Mobility
WU
20 burpees for time ( forgot to write it down)
Deadlift x5 60-65-70-75-80
10 min foam rolling legs as a group
WOD Tabata front squats @ 35#
Score 45
Cash out couch stretch & scorpion stretch
Mob
Wux1
20 Burpees for time 1:30 sec
Strength: Front Squats 50-55-60-65-70
10 min group foam rolling
Wod: Tabata Front Squats 8 rounds @45lbs
Total 62 reps
wod Rx – 59 reps