5.27.2019

W.O.D. 5.28.19











Take 10 Minutes to build to a heavy 2 RM FRONT SQUAT

then...

For time:
15 Front Squats (155/225#)
100 Double Unders
10 Front Squats (155/225#)
75 Double Unders
5 Front Squats (155/225#)
50 Double Unders

Quote: 
"It has been a long journey, but if you dream and have the ambition and want to work hard, then you can achieve." 
- Mo Farah
at

7 comments:

  1. CFKOP iPad May 28, 2019 at 7:03 AM

    5;15/6
    Holly F 55# (goblet squats) 7:54 50# goblets/30-25-20 DU
    Jamie Sp 205# 8:31 Rx
    Nikki M 185# 7:02 133#
    Dana D 145# 9:50 125#
    Kevin B 205# 9:30 165#
    Mark Sp 215# 9:25 165#(rack)

    Julia C 125#;10:05 105/95#
    Ellie P 115# 9:49 95#
    Chip 265# 11:21 185#

    ReplyDelete
  2. JennaMay 28, 2019 at 2:55 PM

    1215
    Dana h 185/ 18:46 rx
    Carl b 235/ 9:13 (185)
    Tim h 225/ 10:11 (155 some du)
    Jp 270/ 12:16 rx
    Jessie 140/ 12:29 (115#, 75/50/25)
    Alex th 115/ 9:31 (95/ row)
    Matt t 175/ 13:05 (135, 50/30/15 pu)
    Kevin t 185/ 12:19 (18 squats, 145#)
    Chris s 295/ 11:25 (200#, 75/50/25)
    Pete d 250 pr

    Masters
    15 fs
    1min du/ su
    10 fs
    1min du/ su
    5 fs
    1min du/ su

    Steph v 123/ 7:39 (83, row 250)
    Pam g 145/ 7:30 (105, du)
    Mom 67.5/ 7:00 (45#,su)
    Dad 113/ 6:55 (73, du)
    Anne b 78/ 6:00 (53, su)
    Terry 88/ 6:35 (53, du)
    Marcia 63/ 7:28 (53, su)
    Barb z 70/ 6:55 (60# to box, row)

    ReplyDelete
  3. Aimee LyonsMay 28, 2019 at 3:26 PM

    Aimee 185/9:24 rx
    Cate 163/ 12:20 135#

    ReplyDelete
  4. EvieMay 28, 2019 at 6:51 PM

    7am
    Justin c 300/8:34 RX
    Meg O 175/7:56 135# 15/12/9 cal AB
    Matt D 165/5:55 115# scaled dubs
    Lea W 185/6:54 125 75/50/25 dubs
    Anna C 105/4:52 65# situps
    Mak 165/6:51 125 scaled dubs

    930am
    Evie 185/9:15 135#
    Jackie 185/8:42 135# 50/30/20 dubs
    Delaney 110/7:51 75# SU+DU attempt
    Larissa 93/8:45 70# 40/20/10 DU
    Emily G 110 PR/5:45 75# SU+DU attempt
    Shawn 155/5:50 95# SU
    Katri 105/7:04 55#

    ReplyDelete
  5. CFKOP iPad May 28, 2019 at 8:33 PM

    Cherie 120, 7:47 75,50,30,20 DUA

    ReplyDelete
  6. Jason LyonsMay 28, 2019 at 9:17 PM

    Subhan: 245#, 11:58 (185#)
    Kevin: 285#, 10:37 (rx)
    Tommy S: 135#, 9:30 (95# 2xSU)
    Luke T: 205#, 13:00 (135#F, 2xSU)
    Manny: 225#, 10:38 (135#F, 50-30-20DU)
    Ryan: 205#, 10:15 (135#F)
    Donna: 145#, 7:42 (105#, 60-40-20DU)
    Remer: 255#, 8:25 (205#)
    Alona: 155#, 11:00 (125#F)
    Karen: 165#, 12:46 (145#, 25-25-25DU)
    Jerry: 185#, 11:00 (125# 2xSU)
    Matt B: 245#, 11:48 (185#)
    Tunde: 155#, 12:04 (85#F, 50-50-50DU)
    Jenna: 180#, 9:53 (135#)
    Natalie: 155#, 9:00 (125#)
    Jilla: 209#, 7:22 (rx)
    Manisha: 105#, 9:40 (85#F)
    Ina: 95#, 11:27 (53#F)

    I have not given comments in a while so let's dish some out:

    Manny: fixes his hand positioning and immediately improves technique, well done
    Ina: is never allowed to say she can't do dubs again...ever.
    Donna: Only person to sign in prior to class. Teacher's pet
    Alona: It was yesterday but I still remembered your push-ups looked great


    Thanks for a great class.

    ReplyDelete
  7. Jillian ArchibaldMay 28, 2019 at 10:49 PM

    5:30 *from floor
    Andrew M. 255/8:49 rx
    *Jeff P. 325/7:04 rx
    *Todd 235/9:44 (185#)
    Randy 235/10:12 (185#)
    *Erin 135/9:39 (95# DUA)
    *Steph M. 145/11:36 (85#)
    Laura A. 163/9:56 (133#)
    Erinn M. 140/9:25 (105#)
    Lilly 155/9:50 (135#)
    Amanda K. 145/11:02 (115# DUA)
    Lauren H. 225/10:13 (75-50-25 dubs)
    Bhargav 145/10:40 (75# SU)
    *Becky 125/8:12 (85#)
    Joe S. 325/8:08 rx
    Micah 275/10:59 rx

    6:30
    Josh S. 225/ stopped at 10 min
    Michael C. 175/11:39 (125#)
    Hasan 215/ 11:?? (165#)
    Laura S. 55/7:15 (35# 60-40-20 SU)
    Ellie G. 125/9:59 (85# DUA)
    Caitlyn B. 145 PR!/8:45 (95#)
    Steph C. 115/*;19 (80# 50 dubs/round)
    Sara J. 165/11:46 (95# DUA)

    ReplyDelete