Posts Tagged ‘front squat’

WOD
Front Squat 1 1 1 1
—
Muscle Up
(and skills)

WOD
Front Squat 5 5 5
—
Girevoy Style KB Jerk (x2 KBs)
AMRAP 10 minutes
record front squat loads and total reps in ten minutes to comments

WOD
Front Squat 1 1 1+
—
Test Max Pull Ups
3 sets @ 50%
record front squat loads and pull up reps to comments
compare to 4-23-2010

WOD
Front Squat 3 3 3+
—
Run 800m
3 rounds for time (1.5 mile run)

WOD
Push Press 3 3 3+
—
KB Front Squat (32/24kgs) 3 reps
RKC High Pull 6 reps
EMOTM 20 minutes
record push press loads and reps to comments

WOD
Front Squat 5 5 5+
—
Run 3200m (ME)
record front squat loads and time to comments
compare run time to 11-9-2009
front squat to 3-22-2010 or 7-9-2010

WOD
High Hang Squat Clean 2 2 2
Clean 1 1 1
Front Squat 3 3 3 3 3
Record loads to comments
compare to 3-22-2010

WOD
“Sprint Fran”
Thruster (FS+SP/3)
Pull Up (Heavy)
for 7, 5 and 3 reps for time
rest 3 minutes
repeat for two more rounds
record load and total time to comments

WOD
Dynamic Effort Front Squat
(60% 1RM) 8 x 2
—
Tire Flip 2 reps
Double KB Jerk (24kgs/16kgs) 4 reps
AMRAP 20 minutes
record loads and rounds to comments

WOD
High Hang Power Clean 3 reps
Power Clean 3 reps
Front Squat 2 2 2 2 2 2 2
record loads to comments
compare to 2-11-2010
or 9-25-2009

WOD
Clean 2 2 2
Front Squat 3 3 3
Clean Pull 3 3 3 3
record loads to comments
compare to  3-1-2010
1-30-2010

WOD
Maximum Effort Front Squat
7 x 3
—
Run 400m
Pull Up 12 reps
AMRAP 20 minutes
record rounds to comments
compare to 12-10-2009

WOD
Dynamic Effort Front Squat (65%)
9 x 2
—
Row 2000m

WOD
Row 1000m
KB Front Squat 10 reps
KB Jerks 20 reps
KB RKC High Pull 30 Reps
Double Swing 40 reps
(use the same pair of kettlebells throughout)
for time
record time to comments

WOD

Dynamic Effort Front Squat (55%+ Chains) 7 x 3
RDL (75%) 2×8
—
Sled Drag 100m
Rest 2 minutes
5 rounds for time