Strength DayBy Kevin Wood / February 11, 2021 February 11, 2021 Front Squat x5 4-5 sets, building EMOM for 8 min Min 1 – Max Strict Pullups Min 2 – 10 Burpees Audrey
Rémi F. February 11, 2021 at 8:02 am FS x 5 95-115-135×5 EMOM for 8 mins Min 1 – Max Strict Pullups: 8-6-5-6 Min 2 – 10 Burpees
Ryanne February 11, 2021 at 8:46 am Front Squat x5 4-5 sets, building Focused on knees back instead of weight 85,85,85,95,95 EMOM for 8 min Min 1 – Max Strict Pullups Min 2 – 10 Burpees 9-6-6-6 Happy Birthday Kevin!
Christie Neate February 11, 2021 at 10:49 am Front Squat x5 5 sets at 85# (50%) Kept these light … EMOM for 8 min Min 1 – Max Ring Rows Min 2 – 8 Burpees … sorry Kevin, to me you’re only 32 ;)! Happy Bday Kevin!
Cheryl February 11, 2021 at 10:54 am Front Squat x8 (yellow) 4 sets @ 65# EMOM for 8 min Min 1 – Max Ring Rows (Orange): 12/13/12/12 Min 2 – 8 Burpees (blue) Happy 4-0 Kevin!
Ang February 11, 2021 at 11:15 am Fronts Squats x8 55-55-60-60 EMOM for 8 mins Min1 Max bent over rows (55#) Min2 10 burpees 15-12-11-11
Kelly B February 11, 2021 at 11:35 am Front Squat x5 65#x8, 75-95-95-95-95#x5 EMOM for 8 min Min 1 – Max Strict Pullups 10, 7, 5, 6 Min 2 – 10 Burpees Thanks Kevin. Glad we had you on your birthday 🎂
Gabriel February 11, 2021 at 12:04 pm Front Squat x5 4-5 sets, building wu 135-165 5 sets 185# EMOM for 8 min Min 1 – Max Strict Pullups Min 2 – 10 Burpees 19-11-8-9 That last 2 rounds I did some with Chin up grip. Happy Birthday Kevin!
Kristen February 11, 2021 at 2:03 pm Front Squats x5 55-65-75(x1) then switched to backsquats due to sore back.75-75-75-75 EMOM for 8 mins Min 1: ring rows (21-20-18-18) Min 2: 8 Burpees
Karen Cormier February 11, 2021 at 2:21 pm Front Squatsx5 4 sets @ 105 EMOM for 8 Minutes Min 1 – Max Strict Pull Ups Min 2 – 10 Burpees 14-7-6-6 Thank you Kevin!
Jordan Sanipass February 11, 2021 at 3:01 pm Front Squat x5 4-5 sets, building Warmup sets-(95#,135#) Working sets of 5(155#) EMOM for 8 min Min 1 – Max Strict Pullups(7,5,4,4) Min 2 – 10 Burpees
Stephdh120 February 11, 2021 at 5:18 pm Front Sq x5 [email protected] 65/75# Sets @ 85# Emom 8mins 1- max ring rows (15) 2- 8 Burpees
Laura February 11, 2021 at 8:00 pm Front Squat x5 4-5 sets, building at 95#. Stayed a bit lighter because of my knee EMOM for 8 min Min 1 – Max Strict Pullups Min 2 – 10 Burpees Happy Birthday Kevin!
Joe February 11, 2021 at 8:57 pm Front Squats x5 95/135/185/185/185/185 Tried a 5th set but my wrists were pretty sore. WOD Max pull-ups strict 7/4/5/5 21 total 10 burpees
John Hunt February 11, 2021 at 9:19 pm Front Squat x5 4-5 sets 95-115-135-155-175 EMOM for 8 min Min 1 – Max Strict Pullups Min 2 – 10 Burpees (11/11/7/7) Thanks Julia!!
Amanda February 12, 2021 at 11:33 am Front squats to 115, I worked my way up to see how my back was going to feel. Pullups: 5, 4,4,5
Andre Landry February 12, 2021 at 11:51 am Front Squat x5 4-5 sets, building 115 – 145 – 165 – 165 – 165 – 175 – 175 EMOM for 8 min Min 1 – Max Strict Pullups: 13 – 12 – 11- 10 Min 2 – 10 Burpees
Stacey Simpson February 12, 2021 at 3:38 pm Front Squat x5 4-5 sets, building 60# – 70# – 85# – 85# – 85# – 85# EMOM for 8 min Min 1 – Max Ring Rows: 12 – 12 – 12 – 12 Min 2 – 8 Burpees
Neil February 15, 2021 at 8:24 pm Front Squat x8 75-95-105-105-105-105-105 EMOM for 8 min Min 1 – Max pull ups: 9-6-4-3.5(22.5) Min 2 – 8 Burpees
FS x 5
95-115-135×5
EMOM for 8 mins
Min 1 – Max Strict Pullups: 8-6-5-6
Min 2 – 10 Burpees
Front Squat x5
4-5 sets, building
Focused on knees back instead of weight
85,85,85,95,95
EMOM for 8 min
Min 1 – Max Strict Pullups
Min 2 – 10 Burpees
9-6-6-6
Happy Birthday Kevin!
Front Squat x5
5 sets at 85# (50%) Kept these light …
EMOM for 8 min
Min 1 – Max Ring Rows
Min 2 – 8 Burpees … sorry Kevin, to me you’re only 32 ;)!
Happy Bday Kevin!
Front Squat x8 (yellow)
4 sets @ 65#
EMOM for 8 min
Min 1 – Max Ring Rows (Orange): 12/13/12/12
Min 2 – 8 Burpees (blue)
Happy 4-0 Kevin!
Fronts Squats x8
55-55-60-60
EMOM for 8 mins
Min1 Max bent over rows (55#)
Min2 10 burpees
15-12-11-11
Front Squat x5
65#x8, 75-95-95-95-95#x5
EMOM for 8 min
Min 1 – Max Strict Pullups
10, 7, 5, 6
Min 2 – 10 Burpees
Thanks Kevin. Glad we had you on your birthday 🎂
Front Squat x5
4-5 sets, building
wu 135-165
5 sets 185#
EMOM for 8 min
Min 1 – Max Strict Pullups
Min 2 – 10 Burpees
19-11-8-9
That last 2 rounds I did some with Chin up grip.
Happy Birthday Kevin!
Front Squats x5
55-65-75(x1) then switched to backsquats due to sore back.75-75-75-75
EMOM for 8 mins
Min 1: ring rows (21-20-18-18)
Min 2: 8 Burpees
Front Squatsx5
4 sets @ 105
EMOM for 8 Minutes
Min 1 – Max Strict Pull Ups
Min 2 – 10 Burpees
14-7-6-6
Thank you Kevin!
Front Squat x5
4-5 sets, building
Warmup sets-(95#,135#)
Working sets of 5(155#)
EMOM for 8 min
Min 1 – Max Strict Pullups(7,5,4,4)
Min 2 – 10 Burpees
Front Sq x5
[email protected] 65/75#
Sets @ 85#
Emom 8mins
1- max ring rows (15)
2- 8 Burpees
Front Squat x5
4-5 sets, building at 95#. Stayed a bit lighter because of my knee
EMOM for 8 min
Min 1 – Max Strict Pullups
Min 2 – 10 Burpees
Happy Birthday Kevin!
Front Squats x5
95/135/185/185/185/185
Tried a 5th set but my wrists were pretty sore.
WOD
Max pull-ups strict
7/4/5/5 21 total
10 burpees
Front Squat x5 4-5 sets
95-115-135-155-175
EMOM for 8 min
Min 1 – Max Strict Pullups
Min 2 – 10 Burpees
(11/11/7/7)
Thanks Julia!!
Squats
135-185-215-215-215
Wod 4-5-5-5
Front squats to 115, I worked my way up to see how my back was going to feel.
Pullups: 5, 4,4,5
Front Squat x5
4-5 sets, building
115 – 145 – 165 – 165 – 165 – 175 – 175
EMOM for 8 min
Min 1 – Max Strict Pullups: 13 – 12 – 11- 10
Min 2 – 10 Burpees
Front Squat x5
4-5 sets, building
60# – 70# – 85# – 85# – 85# – 85#
EMOM for 8 min
Min 1 – Max Ring Rows: 12 – 12 – 12 – 12
Min 2 – 8 Burpees
Front Squat x8
75-95-105-105-105-105-105
EMOM for 8 min
Min 1 – Max pull ups: 9-6-4-3.5(22.5)
Min 2 – 8 Burpees