Front Squat x3
Build to a heavy set
EMOM for 10 min
Min 1 – Strict Press (45/35#)
Min 2 – Strict Chin-ups
Rig Day
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Warmup & Mobility
FS – Build to a heavy set of 3
40, 50, 55, 65, 70, 75
EMOM 10 Minutes
Min 1 – Strict Press (15, 15, 12, 12, 11)
Min 2 – Strict Ring Rows (10, 10, 8, 6, 6)
That got challenging pretty fast!! Good one. Thanks Kevin.
Front Squat x3
Build to a heavy set
135#,155#,185#,205# x3, 225#x1
EMOM for 10 min
Min 1 – Strict Press (45#)-27,17,20,20,20
Min 2 – Strict Chin-ups-5,4,3,3,3
Levelled up on my front squat purple1 to purple ll
Way to go Jordan! You have much more as that looked super easy.
Thanks Gabe! It felt good, didn’t want to jump up too much, just taking baby steps. 😂
Front Squat x3
Build to a heavy set
135-155-175-185-205
EMOM for 10 min
Min 1 – Strict Press (45#)-20-13-13-13-13
Min 2 – Strict Chin-ups-13-12-12-9-9
Thanks Kevin!
Front Squat x3
110-135-155-175-185
EMOM for 10 min
Min 1 – Strict Press (45#): 24-17-16-16-15
Min 2 – Strict Chin-ups: 8-7-6-5-5
I felt that…
Front Squat x3
Build to a heavy set
55-65-75-85-90
EMOM for 10 min
Min 1 – Strict Press (45/35#) 20-12-13-11-12
Min 2 – Strict Pull-Ups 12-11-10-11-11
Thanks Kevin
Front Squat x3
Build to a heavy set
135-165-185-205-215# (1RM @ 255#)
EMOM for 10 min
Min 1 – Strict Press (45/35#) – Round 1 30+, round 2 20+, remainder… 18 (ish)
Min 2 – Strict Chin-ups – Round 1 8 (ish), remainder 5-6 with some no reps
Presses: 16-16-16-15-16
Pullups: 5-5-5-5-6
Front Squat x3
Build to a heavy set
85-100-110-120 x3, 130#x1
EMOM for 10 min
Min 1 – Strict Press (35#)-23,17,17,15,16
Min 2 – Strict Chin-ups-4,3,2,1,2 (not impressed with these 😂)
Thanks Kevin! Fun class.
Front Squat x3
135-155-175-200
EMOM for 10 min
Min 1 – Strict Press 45#
Min 2 – Strict Chin-ups
20/15/15/14/16
12/10/7/6/8
Thanks Julia!
Front Squat x3
135-185-225-245-255
Press – 30-25-25-25-28 = 133
Chinup – 12-10-9-10-10 = 51
Wowza!!
Front squat
Up to #115×3
Emom 10 mins
Strict press @#35 /16 each min.
Ring rows 10-10-12-12-12
Thanks Amanda!
Front Sq x3
85/95/105/110#
Emom 10mins
1- strict press(35#) 16/15/15/10/15
2- strict ring rows 15/15/15/15/15
Front squat x3
135#/155#/185#/205#/225#
WOD
Strict press
20/20/20/18/18
Strict chin ups
9/6/4/2/2
Front Squat x3
225
EMOM for 10 min
Min 1 – Strict Press (45#): 35-21-20-20-21
Min 2 – Strict Chin-ups: 15-7-6-5-7
Squats x3
135-185-205-225-240
Felt good
Wod
Strict press
32-32-23-24-25=136
Strict chin ups
5-5-5-5-5=25
Front Squats x3
55-65-75-85-90
EMOM 10 min
min 1: Strict Press 35#
min 2: Ring Rows
121 reps
Squats x3
135-185-205-225
Felt good
Wod
Strict press
18,18,15,15,18
Strict chin ups
15,15,18,18,18
Ring rows lol…
Front Squat x3
Build to a heavy set
95 – 125 – 135 – 145×5 – 145×5 – 155×2
Hit Orange I
EMOM for 10 min
Min 1 – Strict Press (45#)-18-13-12-12-10
Min 2 – Strict Chin-ups-8-7-4-4-4
Front Squat x3
Build to a heavy set: 35WU-65-70-75-80#
EMOM for 10 min (Orange)
Min 1 – Strict Press (35#) – 12,12,8,8,8
Min 2 – Strict Ring Rows – 12,12,9,9,9
Thx Kevin!
Front Squat x3
Build to a heavy set
95-115-135-145×5-155×5
EMOM for 10 min
Min 1 – Strict Press (45#)-15,11,8,8,8
Min 2 – Strict Chin-ups-9,6,4,4,3