Homefront final emblem2  ezidebit

WODs

Lifting: Back Squats and Front Rack Reverse Lunges

Back Squat 3, using heaviest weight per set Back Squat 3, using heaviest weight per set Back Squat 3, using heaviest weight per set Back Squat 3, using heaviest weight per set Back Squat 3, using heaviest weight per set Front Rack Reverse Lunge 12, using heaviest weight per set Front Rack Reverse Lunge 12, using heaviest weight per set Front Rack Reverse Lunge 12, using heaviest weight per set

View Results (4)

Open/Performance:

"Tabata" - Back Squats and Double Unders : 8 x 20 secs / 10 secs

Tabata Back Squat, 45/35 lbs Tabata Double Under The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

View Results (3)

Fitness:

"Tabata" - Back Squats and Single Unders : 8 x 20 secs / 10 secs

Tabata Back Squat, 45/35 lbs Tabata Single Under The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

View Results (1)

1. Back Squat:

Alt EMOM 9 mins: Back Squats

Every 1 min for 9 mins, alternating between: 5 Back Squats, 75% 1RM 3 Back Squats, 80% 1RM 1 Back Squat, 85% 1RM

View Results (0)

2. Front Rack Reverse Lunge:

Front Rack Reverse Lunge 12-12-12

Front Rack Reverse Lunge 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets.

Set 1 – 40% Set 2 – 45% Set 3 – 50% Percentages based off 1RM Front Squat

View Results (1)

Nothing assigned for July 23, 2018

Push-ups : 3x10, rest 2 mins

Push-ups 3x10 Rest 2 mins between efforts.

View Results (0)
Box Dips : 3x10, rest 2 mins

Box Dips 3x10 Rest 2 mins between efforts.

View Results (0)
Wall Facing Squats : 3x10, rest 1 min

Wall Facing Squats 3x10 Rest 1 min between sets.

View Results (0)

1. Hang Power Clean:

Hang Power Clean : 3 Rep Max

Find your Hang Power Clean 3 Rep Max.

View Results (0)

2. Push Press:

Push Press : 6 Rep Max

Find your Push Press 6 Rep Max.

View Results (0)

3. Back Squat:

Back Squat : 10 Rep Max

Find your Back Squat 10 Rep Max.

View Results (0)

4. “Foul Ball”:

3 RFT: 800 m, Row Calories and Alternating Dumbbell Snatches

3 rounds for time of: Run, 800 m 30 Row Calories 30 Alternating Dumbbell Snatches, 50/35 lbs

View Results (0)

5. Body Armor:

3 RNFT: Overhead KB Carry + Front Rack KB Carries, Sled Drags and Weighted Sit-ups

3 rounds not for time of: Overhead KB Carry + Front Rack KB Carry, pick load, 100 m Sled Drag, pick load, 200 m 30 Weighted Sit-ups, pick load

View Results (0)
Push-ups : 3x20

Push-ups 3x20 Rest as needed between efforts.

View Results (0)
Bar Dips : 3x10, rest 2 mins

Bar Dips 3x10 Rest 2 mins between efforts.

View Results (0)
Pistol On A Boxes : 3x10

Pistol On A Boxes 3x10 Rest as needed between efforts.

View Results (0)