For Time:
21-15-9
Front Squats (95/125/155)(135/185/225)
Row Calories
Burpees Over Rower
Front Squats (95/125/155)(135/185/225)
Row Calories
Burpees Over Rower
*Front Squats taken from Rack. Increase weight for sets of 15 and 9.
Ex: 21 @135 15@185 9@225
@18:00
Take 10 Minutes to Establish a Heavy Front Squat
Ex: 21 @135 15@185 9@225
@18:00
Take 10 Minutes to Establish a Heavy Front Squat
ADVENT DAY 3
M/F/Masters Winner
Heavy Front Squat- Percentage of Body Weight
M/F/Masters Winner
Heavy Front Squat- Percentage of Body Weight
Quote:
“The only way to prove that you’re a good sport is to lose.”
—Ernie Banks
7 comments:
9:30
Jackie 14:05 rx, 185
Mary 15:54 75/75/80 reg burpees, 115
Em G 15:05 65/85/100, (deadlift 135)
Alex B 15:4185/105/115, 145
Noon
Aimee 16:21 85-125-145 / 160
Eric 15:26 125-165- 185 / 215
Erini 14:55 85-105-125 / 150
Ben 9:01 RX / 365
Shannon 11:15 RX / 205 PR1
Pam 11:49 RX / 175
Edwin 12:55 135-165-195 / 255 PR
Megz 15:45 reg burpee 85-95-105 / 125
Sarah 15:21 65-75-85 / 115
Gent 15:36 135-185-mystery 200 / =)
Matty Bo 15:33 135-155-185 / 225
Dave H 14:05 135-155-185 / 245
Leah 14:09 55-65-75 / 125
Fit friend Ben hit 385 After the clock!
Masters
Barb 18:30 30-35-40
Richard 17:15 55-65-75
Lee 14:45 55 / 85
Lisa 15:44 55
Kathy 18:33 55-65-70
Terry 14:08 55-60-65
Jordan 14:20 75-95-105/ 155 PR
Teresa 18:22 55
Ali 13:50 65-75-85 / 135
Deb 17:52 25
Brenda 17:50 15/12/9 squat to 17"
5:30
Greg 15:23 135/155/185, 235
Danielle C 18:11 95/125/135, 155
Bella DNF 85/95/95, 135
Karen 16:38 42/52/57, 77
Seth 17:15 132/198/220, 308
Tucker 16:57 135, 215
Max 17:39 115/145/145, 165
Sravanh 16:26 95/105/115, 165
Sai DNF 18-15-9 45/55/60, 85
*Correction - Seth 330#
Masters did
21-15-9
Calorie Row
Front Squat
Burpee
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