Take 15 minutes to build to a heavy Front Squat
then...
For time:
15-12-9-6 reps of:
Front Squat (125/185#) (from the floor)
Chest to Bar Pull-up
Toes to Bar
Quote:
"The main reason I love this quote so much and why I find motivation from it is because no matter the situation, you can always try and turn it into a positive by learning and evolving from that experience. But it also reminds you that you're never alone even when times are tough."
—Tia-Clair Toomey
9:30
ReplyDeleteMary 125 10:11 65 RR toes to pole
Jackie 185 9:52 105 rr Russian twist
Abo 175 9:26 rr 105 from rack Russian twist
Alicia 135 9:46 65/pullups.toe to pole
Keith 345 13:13 135 some rom for both
Leah 13:47 75 Pu/ rom TTB
Aime 190 13:14 rx
5:30
ReplyDeleteShannon 170 14:49 banded rom
Baez 305 16:02rx
Seth 265 14:11 rr rom ttb
Alex Tu 225 15-12-9 13:30 125#
Julia N 185 12:02 pull up
Mike C 165 10:51 105# rr V-ups
Matt Th 175 13:30 rom
Erini 145 12:03 65# pull ups
Mark S 225 14:28 135#
Rebecca 155 15:28 105# rom
Katie F 135 (x2) 10:43 rr rom
Danielle C 155 11:32 85# ppull ups rom ttb
6:30
ReplyDeleteStef C 115 12:46 65# rom
Ben 305 PR! 10:23 135# 5-4-3-2- Strict pull up ghd sit ups
Pramit 85 12-9-6-3- 55# sit up ring row
Ryan 135 12-9-6-3 85# sit up 7:03
nooner
ReplyDeleteEm G 140 11:05 85# band 12-9-6-3
Dana H 200 15:00 GHD
Evan 225 PR 14:19 12-9-6-3 135#
Taylor 300 14:11 50# goblet hollow hold x3 seconds for reps banded c2b
Pam G 190 13:19 GHD 12-9-6-3 C2B
Meredith 135 11:26 RR/KR 65#
Dan C 315 PR 16:32 rx
Dana D 140 13:36 95 RR/GHD
Nat Dentist 80 13:20 12-9-6-3 banded C2B. TTPole
Geoff 285 13:03 2x FS DB/ 8 strict
Dave GH 245. 18:28 rx
Rich A 375 11:17 rx
Meg D 140 15:11 95#
Pete D 225 14:56 (135#)
Kevin H 335. 13:44 165#
masters
1 RM Front Squat
Michele 10# DB
Jess A 95#
Gordy 205#
Mom 50
Kathy 100
Terry 100
Alan 95# Safety bar
Lisa 90 PR!
Ina 95
15-12-9:
Front Squat
C2B
Toes Bar
Michele 13:48 5#DB to 17" box/ TTPole/ RR
Jess A 19"56 band/abmat 65#
Gordy 11:45 c2b ttb 135#
Mom 11:06 40#/ band rom TTB
Kathy 9:21 55#/ TTPole/ RR
Terry 100 14:19 65# TTB/C2B rom
Alan 11:11 75# safety squat / RR/ TTpole
Lisa 11:02 60# TTpole/pullup band
Ina 12:ish band ttb rom 65#
Lauren 140 9:33 95#
Ernesto 225. 10:00 135#
4:30 PM
ReplyDeleteMeg O 185 9:06 rx
Julia C 190 13:40 ROM TTB
John Mc 185. 156:40 115 band TTPole
Mike Mit 185. 13:28 115#
Erin M 175 10:14 Rx
Jeff P 355 8:27 rx
Karen M 185 :) #mastersmoment
Lauren St 95 14:10 TTPole/ PU 15-12-9 45#
Jerry 205. 14:17 135# band/ TTPole
Emma N 150 12:41 band 85# Rom
Erika 95 16:00 (sc)
The Nat 195. 11:27 rx
Ryan s 205 12:42 135#
Matty Bo 275 14:25 135# band
Freaky G :) :) #btsishard
Joe S 305. 14:36 ROM TTB
Brian S 385 DL 11:18 225dl
ReplyDeleteMike S 145
Max 195 14:53 12Rack PU
Larissa 105 14:08 65
Laura 125 15:06 70 band rom t2b
Subhan 145 13:20 sc
Missy 150 12:46 85 rr/kr
Greg 245 14:26 Rx