WODs
Leaderboards
Jaye Bloffwitch
Darin Flecknoe
Luke McFarlane
Megan Bennett
Trent Oliver
Front Squat 3-3-3-1-1-1
Front Squat 3-3-3-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Raw Strength .1) Perform 3-3-3-1-1-1 reps of: -Front squat 63-70-77-85-93-100-101%
1 And 1/4 Front Squat 3x2 at 70% 1RM
1 And 1/4 Front Squat 3x2 at 70% 1RM Rest as needed between sets.
.2) 1&1/4 Perform 3 x 2 reps of: -1 & ΒΌ front squats, 70% *Rest 90 exactly seconds.
5 RFT: Burpees, Sit-up (butterfly)s, Burpees and Sprints
5 rounds for time of: 3 Burpees 12 Sit-up (butterfly)s 3 Burpees Sprint, 200 m
Conditioning 5 rounds for time of: -3 Burpees -12 sit ups, Butterfly. -3 Burpees Sprint 200m
Gym Activity
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Sets 15 Squat Cleans, 35 kg 15 Squat Cleans, 40 kg 15 Squat Cleans, 40 kg 12 Squat Cleans, 50 kg -
3 rounds of: 10 Handstand Push-ups 15 Toes-to-bars 50 Kettlebell High Pulls, 24 kg
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17 BurpeesBurpee, 1 min Row, 800 m
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16+min3 rounds of: 10 Chest-to-Overheads, 32 kg 15 Toes-to-bars 50 Kettlebell High Pulls, 24 kg
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Every 1 min for 8 mins: 1 Power Clean, 55 kg 1 Hang Clean, 55 kg 1 Power Clean, 55 kg 12 Burpees
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164 DU, 800m run in 3:22Double Under, 2 mins Run, 800 m
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3 rounds of: 10 Handstand Push-ups 15 Toes-to-bars 50 Kettlebell High Pulls, 16 kg
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Sets 5 Front Squats | 38 kg 5 Front Squats | 42.5 kg 5 Front Squats | 48 kg 3 Front Squats | 52 kg 3 Front Squats | 57.5 kg 3 Front Squats | 63 kg
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137 Double Unders, 2 mins Run, 800 m, 3:28
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3 rounds of: 10 Handstand Push-ups 15 Toes-to-bars 50 Kettlebell High Pulls, 16 kg
