Take 10 minutes to build to a heavy 1 RM Front Squat
then...
For time:
30 Toe to Bar
5 Front Squats (155/225#)
20 Toe to Bar
10 Front Squats (155/225#)
10 Toe to Bar
15 Front Squats (155/225#)
Quote:
"The two most powerful warriors are patience and time."
- Leo Tolstoy
7 comments:
5:15/6a
Nicole 135#, 3:51 1/2reps TTB/ROM/95#
Anna L 185 8:11 135#
Jamie Sp 205# 6:33 135/V-ups
Mark Sp 225 8:30 155/V-ups
Theresa L 145 8:52 105
Laura S 145 9:34 95/ROM
Jeremy D 235 7:04 155/V-ups
King 185 10:17 135
Mike San 175 9:49 120/V-ups
Holly F 125 65/ROM/ TTB 1/2 Reps
Christine R 140 6:30 85/ROM
Sean S 225 11:13 185
Colleen 155 PR! 10:28 115/1/2reps TTB
Todd W 185 9:06 135/V-ups
Danielle G 165 9:20 1/2 TTB/ROM/120
Matt D 185 PR! 7:58 105
Jeff G 115 9:50 105/ROM
Dana D 155 9:37 115
Meg O 155 8:00 125
Nikki M 185# 7:05 135
Neil D 245 10:48 ROM/185
Chip 295 11:43 V-ups/185
Justin C 300# PR!! 12:57 Rx
Mike P 255 12:54 185
Kevin B 205 6:18 125
Emily 145 9:07 85/ROM
7am
Alex B 145# PR 8:46 105#
Joe C 205# 8:42 125#
Anna C 120# 8:10 70# knee raise
Lea 205# 7:58 115#
Marla 165# 8:22 105#
Sam B 305# 7:25 185# v-up
9:30
Ben 185# 11:35 125#
Larissa 80# PR 9:19 65# K2E
Jess 120# 10:22 85# knee raise
Jackie 175# 8:59 K2E 115#
Em G 110# PR 8:13 60# 10 K2E + candlesticks
Susan 145# 9:15 85# K2E
1215
Tim h 245/ 8:30 (1/2 t2b, 135)
Pete d 230/ 9:08 (135)
Carl 255 pr/ 9:58 (175)
Kevin h 275pr/ 9:42 (185)
Meredith 145/ 6:55 (85/ kr)
Bridget 170/ 8:08 (105)
Manny 215/ 10:31 (ttb rom, 135)
Remer 275/ 9:30 (205)
Nicole r 85/ 6:38 (45)
Lucas s 275/ 9:54 (185)
Masters
Amrap in 10min
5 ttb
5 fs
200m run
Mom 70/ 3+7 (55)
Ina 93/ 4 (55)
Terry 88/ 4 (58)
Barb c 55/ 3+10 (35, ski)
Anne b 75/ 4+5 (ski, 53)
Villanova
Bri 105/ 8:39 (65, kr)
Lauren 120/ 8:53 (75, ttba)
Subhan 235/ 9:56 (155)
Kira 175/ 11:06 (110)
Ashley 200/ 8:33 (135, kr)
Mike m 195/ 10:53 (125, ttba)
Gabriella 95/ 8:53 (65, kr)
430
Amm 155/ 7:40 (85)
Keith 345/ 7:52 (sit up)
Manisha 115/ 11:09 (85)
Jilla 215/ 9:36 ttp
Donna g 140/ 6:56 (90, kr)
McHugh 245/ 8:31 (140, ttp)
Vinnie 255/ 11:21 (185)
Mak 155/ 9:05 (115, ttba)
Andrea 125/ 7:32 (85, rom)
5:30
Jeff P. 365 PR!/ 6:43 rx
Andrew M. 275/ 6:44 (185)
Merna 105/ 10:00 (35, t2p)
Caitlyn B. 135 PR!/ 6:13 (95, t2p)
Kayla 235/ 6:52 rx
Adam 235/ 6:01 (135, t2p)
Erika 95/ 9:16 (60)
Lauren H. 205/ 8:41 (125/ 20-15-10 t2ba)
Sam F. 175/ 9:03 (115)
Randy 205/ 8:38 (155)
Mike Mit. 215/ 9:05 (115)
Natalie D. 185/ 8:35 (135)
Farrah 105/ 10:00 (65, t2p)
Josh Mc. 265/ 6:50 (165)
JP 285/ 11:40 (205)
Erin M. 165/ 5:35 (75)
Alex Th. :) / 6:46 (85, ttba)
Sarah W. 45/ 9:10 (35, t2p)
Matt B. 255/ 10:04 (155, rom)
Esra 175/ 9:31 (105, 20-15-10 ttba)
Ryan K. 265/ 7:36 (185)
Bhargav 115/ 10:40 (60, kr)
Shawna 125/ 7:17 (95, v-ups)
6:30
Braden 275 PR!/ 7:20 (165)
Jen C. 180/ 4:24 (85, t2p)
Liz H. 135 PR!/ 8:55 (85, ttba)
Gia 125/ 8:21 (85, t2p)
Laura A. 170/ 8:54 (125)
Mike L. 165 PR!/ 8:46 (95, ttba)
Michael C. 175/ 9:16 (115)
Erik F. 235/ 9:55 (155)
Chak 185 PR!/ 10:25 (115)
Brittany 175 PR!/ 8:40 (ttba)
Steph C. 125/ 9:34 (80, ttba)
Neil 325 PR! 9:48 1/2 TTB
Kim 65 PR! 7:11 1/2 TTB 35#
Greg 190 PR, 13:30 :)
Ellie G 120 7:33 knee raises
Annie 135 PR 6:30 65
Marissa 10:59 125
Hazard 195 10:38 RX
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