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
7 comments:
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#
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)
Aimee 185/9:24 rx
Cate 163/ 12:20 135#
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#
Cherie 120, 7:47 75,50,30,20 DUA
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.
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)
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