Tempo Front Squats (4141)
5 sets of 5 reps
75-75-95-95-95
4 rounds
15 Front Squats (75#)
15 Push Press
*When complete, run 800m
14:11
Joe McSheffery
Tempo front squats
65/75/85/85/85
WOD
15 front squats
15 push press
800m run at end
First round 95#
Last three 85#
13:11
Did a 20 min row last night. Didn’t realize my legs were tired until I started the wod. Not a huge fan of this one
Amber G
Tested my 400m run: 2:05
Tempo Front Squats (4141)
2 sets of 5 reps (did these when I got back from my run)
20# both sets
4 rounds
15 Front Squats (35#)
15 Push Press
*When complete, run 400m
18:18
Amanda
This wod beat me up and I don’t know why 🙁
17:something with 65#
The run felt terrible and I hurt my back at some point in the wod. Think I should try 55# next time
Neil
Tempo front squats 4141
65-75-75-85-85
4 rounds
15 Front Squats (55#)
15 Push Press
*When complete, run 800m
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…
Tempo Front Squats (4141)
5 sets of 5 reps
Strength:
Front squat 5 reps @ 55lbs, 75lbs, 95lbs
4 rounds
15 Front Squats (55#)
15 Push Press (55#)
*When complete, run 400m
Front Squat Tested – Orange Level 1 Achieved
Great workout!!
Thanks Ingrid!!!
Warmup & Mobility
Pause Front Squats (4141)
25, 30, 30, 35, 35
WOD – 4R
15 FS @ 35#
15 PP
Cashout. – 800M Run
14:50
Ouff!!
Tempo Front Squats (4141)
5 sets of 5 reps
80#,85#,90#,95#,100#
4 rounds
15 Front Squats (95#)
15 Push Press
*When complete, run 800m
13:13
Tempo Front Squats (4141)
5 reps: 35-45-50-55#
4 rounds
15 Front Squats (35#)
15 Push Press
*When complete, run 800m
>> 13:42
First run of the year & first time since Nov 09. About 5 min to complete the 800m run. Gonna catch that Janet next time! 🏃🏽♀️
Thanks Ingrid.
I better get to work lol
Tempo FS (4141) x5
95-105-115-125 (back still fried from Friday, only 4 sets)
WOD @ 95#
11:28
Broke sets at 10th FS and 10th PP. Good break down.
Tempo Front Squats (4141)
5 sets of 5 reps
(15, 35, 40,45,45)
4 rounds
15 Front Squats 35lb, 30, 25, 25
15 Push Press
*When complete, run 400.
The Push press was too heavy at 35lbs, so dropped the weight each set. 😒
Then the dreaded run/walk on wobbly squatted out legs.
15:42
Tempo Front Squats (4141)
5 sets of 5 reps
95-115-115-115-125
4 rounds
15 Front Squats (95#)
15 Push Press
was done this 11:35 then..
*When complete, run 800m
Unsure of the time after the 800 m run. I recall Jordan saying it but did not write it down.
Merci Ingrid!
16:16
Thanks Jordan!
No problem! 🙌🏾
Tempo Front Squats (4141)
5 sets of 5 reps
55# for all 5 sets
4 rounds
15 Front Squats (55#)
15 Push Press
*When complete, run 400m
Time: 11:55.
Yikes. That is enough running for the season, k?
Thanks Julia!
Tempo Front Squats (4141)
5 sets of 5 reps
75-95-105-115-125#
4 rounds
15 Front Squats (75#)
15 Push Press
*When complete, run 800m
14:00
Tempo Front Squats (4141)
5 sets of 5 reps
55-65-65-75-75
4 rounds
15 Front Squats (95/65#)
15 Push Press
*When complete, run 800m
13:27
Run felt good.
Tempo Front Squats (4141)
5 sets of 5 reps
55-65-70-75-75
4 rounds
15 Front Squats (55#)
15 Push Press
*When complete, run 800m
15:52
Tempo Front Squats (4141)
5 sets of 5 reps
45 – 65 – 65 – 75 – 85
** These were surprisingly rough OOF
4 rounds
15 Front Squats 55#
15 Push Press
*When complete, run 400m
12:05
Glad I stuck to the shorter run…knee started to give out on the way back.
Tempo Front Squats (4141)
5 sets of 5 reps
95-115-125-130-135#
4 rounds
15 Front Squats (95/65#)
15 Push Press
*When complete, run 800m
Time: 15:48
First set did 10/5… remainder of sets 6/5/4 (which was more manageable for me). Felt heavier than 95# and seemed like I was looking at the bar a lot.
Tempo Front Squats (4141)
5 sets of 5 reps
55,65,75,85,85
4 rounds – brown
15 Front Squats (95/65#)
15 Push Press
*When complete, run 800m
11:44
This was harder then it looked. First round unbroken, then 10/5 for squats, 8/7 for push presses
Beautiful day to get outside!
empo Front Squats (4141)
5 sets of 5 reps
25-30-35-40-40
4 rounds
15 Front Squats (45#)
15 Push Press
*When complete, run 800m
15:12
Thanks Kevin
Tempo Front Squats (4141)
5 sets of 5 reps
65-70-75-85-95
4 rounds
15 Front Squats 75#
15 Push Press
*When complete, run 800m
Time 12:54
Thanks Kevin!
Tempo Front Sq (4141)
5×5
35/40/45/50#
4rds
15 Front Sq (45#)
15 Push press
* when complete run 400m
Time- 12.46
Tempo Front Squats (4141)
5 sets of 5 reps
45-95-105-115-125
4 rounds
15 Front Squats (95/65#)
15 Push Press
*When complete, run 800m
11:10
95#
Tempo Front Squats
35, 65, 75, 90 5 reps
4 rounds 15 front squats (45#)
15 push press
800m
14:07
Tempo front Squats 45# 5 reps
You did the last 3 rounds with 35#
(For when you look back at this for next time)
Tempo Front Squats (4141)
5 sets of 5 reps
75-75-95-95-95
4 rounds
15 Front Squats (75#)
15 Push Press
*When complete, run 800m
14:11
Tempo front squats
65/75/85/85/85
WOD
15 front squats
15 push press
800m run at end
First round 95#
Last three 85#
13:11
Did a 20 min row last night. Didn’t realize my legs were tired until I started the wod. Not a huge fan of this one
Tested my 400m run: 2:05
Tempo Front Squats (4141)
2 sets of 5 reps (did these when I got back from my run)
20# both sets
4 rounds
15 Front Squats (35#)
15 Push Press
*When complete, run 400m
18:18
This wod beat me up and I don’t know why 🙁
17:something with 65#
The run felt terrible and I hurt my back at some point in the wod. Think I should try 55# next time
Tempo front squats 4141
65-75-75-85-85
4 rounds
15 Front Squats (55#)
15 Push Press
*When complete, run 800m
14:02
4 Rounds:
15 Front Squats @ 55#
15 Push Presses @ 55#
Subbed the 800 m run for 1,000 m row
Time: 15:12