Front Squats
10-8-6-4-2 reps
The goal is to increase in weight each set. That doesn’t mean the set of 10 should be easy. After rep 9, you should be foaming at the mouth (or at least thinking it’s heavy).
AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.
Options:
Pike pushups or HR pushups
Weighted pistols, pistols to a box, rolling pistols
Compare to Oct.24/13
Happy 500 Anthony!! Wish I could be there
Front Squat
135×10 145×8 155×6 165×2 170×2
Wod Rx
136 reps
2 reps away from my pr but considering I haven’t done hspu consistently in a long time I’m happy with 136.
I appreciate your score even more now after doing the WOD. Nice job!!
Front Squat
10-8-6-4-2 reps
185-195-210-230-255
These felt good. Skipped the Oly shoes to try to work ankle mobility. Matched my 3RM for 2.
WOD with HR Pushups (wing is still hurting)
137 reps
That’s the most pistols I’ve ever done in a wod before. Pretty happy with that!
Happy 500 Anthony!!
Mob + WUx2 +Group Mob
Front Squat
10-8-6-4-2 reps
150-160-170-180-190
AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.
HSPU Rx, Pistols started with a 10# plate for Counterbalance then switched to rolling pistols. All were ugly and slow. Need to work on pistols.
Total 54 reps
Nice job on those front squats.
Those last ones were brutal. Thanks for the motivation to get them done!
Group Mob
Front Squat
10-8-6-4-2 reps
165-175-185-195-205#
AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.
Pike PU & pistols were 12 inch box with 25# plate
Total 151 reps (PR of 11 reps and lower box on the pistols)
10 pullups
Mob + WUx2 +Group Mob
Front Squat
10-8-6-4-2 reps
165-175-185-195-215
AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.
HSPU 25# plate and AbMat
Pistol as Rx’d
Total–> 99 reps
PR of 37reps and I did use a 45# plate with abmat back in October 5, 2012
Great work morning crew!
Good job on the progress with this one Gabe!
Warm up x2
Group mobility
Front squats: 10-8-6-4 ( #40,#45,#50,#55, 65) 🙂
WOD: AMRAP in 10 minutes:
2 HSPU and 4 pistols
4HSPU and 8 pistols
6HSPU and 12 pistols….
HSPU were sclaed to HRPU
Pistols sclaled to orange box and 25# plate (note to self should of gone lower)
Total 205
Great work 6 amers and great coaching Mario….thanks for the feedback! 🙂
No problem, good work as always!
Mob + WUx2 + Group Mob
Front Squats 10-8-6-4-2 reps
200(PR)-210-225-245-275#
… Every set was brutallly awful, especially 10s and 8s, but I managed to match my previous 2RM.
WOD Rx = 133 reps (PR by 39 reps from 2012)
… Every set of HSPU was unbroken, that is I never had to come off the wall. Pistols were paced. Good one, didnt expect to crush my old score like this.
Apparently I was racing with Steph, judging by our scores… Good job nooners!
Mobility
WUx2
Front Squat: 10-8-6-4-2
85×10, 105×8, 115×6, 120×4, 125×2
WOD: AMRAP 10min
2 HSPU + 4 Pistols
4 HSPU + 8 Pistols
6 HSPU + 12 Pistols
8 HSPU + 14 Pistols
Etc.
Total Reps: 133 (PR of 22 reps! Last Year 111 with Plate and Abmat)
Great Class Blake!! Thanks
Great progress!
Mobility
WUx1 + extra hip mobility
Group mobility
Front squat
10-8-6-4-2 reps
95-115-130-140-145
WOD: 10 AMRAP
2 hspu (with 45# + abmat) + 4 pistols (18’box)
4 hspu + 8 pistols
6 hspu + 12 pistols…ect
95 reps
Mobility
Warm up x2
Group mobility
Strength -Front squats:
10-8-6-4-2 ( 40,45,50,55, 65)
WOD: AMRAP in 10 minutes:
2 HSPU + 4 Pistols
4 HSPU + 8 Pistols
6 HSPU + 12 Pistols
8 HSPU + 16 Pistols
ect…
HSPU – scaled Pike PU from 20″box & 10# plate
Pistols – scaled for 20″box & 10# plate
Score Total reps = 149
Cash out – stretch hamstring
Group Mob
Front Squat
10-8-6-4-2 reps
100-105-110-120-125#
AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.
HRPU
Pistols were 12 inch box with 45#&10# plate
Total 174 reps
Front Squats 10-8-6-4-2
135-155-175-190-205
WOD: HSPU with abmat, Pistols were Rx:
Score: 231
Legs are toast
Nice meeting new girl Melanie!!
Sorry for the short notice – but can you cancel my 7pm – have to stay later at work than expected.
Got it!
mob wux2
sub back squat
45#
10-8-6-4-2
twisted my angle real bad so have to modified
WOD AMRAP in 10 min
2 pike push up +2 pistol left leg
4 pike push up +4 pistol left leg on box
ETC
score 126
Welcome back Gilles….happy that you are on the mend!
Front squats
10-8-6-4-2
95-100-110-120-130#
That got hard fast
AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.
Scaled to HRPU and pistols were from 12″ box with 45# and skinny 10# plates
Total 194
Man that was hard! My right glute even cramped after haha thanks for the race Bre… Even if you didn’t know we were racing haha
Great 1st class Lisa!!!
WUx2 +Group Mob
Front Squat
10-8-6-4-2 reps
200-205-215-no time left to do last 2 sets
great sharing the bar with you Pete and Ryan
AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
scaled to HR pushups and pistols on small box+ 45# plate
total = 146
nursing sore shoulder and wrist, pushups were slow and pistols were ugly
– Mob
– WUx1 + extra mob (needed extra mob way more than 2nd WU, legs so sore)
Front squats: 10-8-6-4-2
155-165-175-185-ran out of time for the last set 🙁
WOD scaled to pike push ups & pistols on an unpainted box (not sure height)
Total = 171
WU × 2
Group MOB
Strength: Front Squats
10-8-6-4-2
40, 45, 50, 55, 65 ( fun with Ginette & Rachel)
WOD-10 min AMRAP
2 HSPU, 4 Pistols
4 HSPU, 8 Pistols
6 HSPU, 12 Pistols…etc.
HRPU & Pistols to 20″ box
166 reps
Deceiving workout! Great class Mario.
Mob, WUx2
Front squats: 10-8-6-4-2
35#,55#,70#,75#,85#
WOD: AMRAP-10min of
Pike push ups and pistols on an 18′ (I think) box
Total: 274
Hard do scale since all these movements are new.
Thanks for sharing the bar Tiffany and Melissa! You girls are strong!
Open Gym for Fight Gone Bad Rx’d
Wall Balls 27-15-15
SDHP 18-12-14
Box Jumps 10-8-6
Push Press 30-28-21
Row 9-6-13
Really tough WOD, was gassed at the end of Rd 2 and Box jumps have declined from not doing them as much lately.
Thanks for the push Steph!!
Forgot to put the total of 232. 9 reps off of PR from Feb 2012
WU x 2
Back Squats
10-8-6-4-2 reps
185-195-205-225-235
AMRAP in 10 min – Subbed one arm HRPU from knees / 12″ box + (2) 25# plates
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.
Total 90 reps
Nice squat numbers!
Wu x 2
Dead Lifts
10-8-6-4-2
65-85-95-105-115
WOD:
HSPU with Ab mat + 10# plate
Pistols Rx’d
96 Reps
Front Squats:
10 @ 90 – 8 @ 95 – 6 @ 100 – 4 @ 110 – 2 @ 115 (all of these were hard! So much harder than I thought they would be. Need to work on keeping my elbows up!)
WOD: AMRAP in 10 min
2 HSPU + 4 pistols (did hand release pushups and a 20″ box)
4 HSPU + 8 pistols
6 HSPU + 12 pistols
8 HSPU + 16 pistols
Etc…
Total reps 210 (62PR from last year! Seems like a lot…)
Wow Huge PR!! Great Job!
Front squats
10-8-6-4-2-
95-110-125-135-140
Wod scaled to
Pike push ups + pistols with with black box
Total: 138 reps