2016 April 28 WOD

Posted: April 28, 2016 in Uncategorized
Strength

20 minutes to complete Front Squats:
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
4 reps @ as heavy as possible
Compare to most recent Front Squats on April 13

Metcon

AMRAP 12
12 Back Squats (135/95) – from the floor)
Run 200 meters

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Comments
  1. Luke S says:

    FS – 5 @230, 4 @265, 3 @285, 2@300, 1 @320, 1 @335, no time for max reps

    Metcon – 6+12+~180m

  2. Shank says:

    FS – 130/5, 150/4, 165/3, 185/2, 190/1, 195/1, 135/4

    Metcon – 6 rounds @ 95#

  3. Wilks says:

    FS – 185/210/225/250/260/285pr!/250×4
    Metcon: 6 rounds rx

  4. Tanya says:

    115 x5
    130 x4
    138 x3
    145 x2
    155 X1
    165 X1 attempt, fail-stuck at bottom. not enough time to attempt again w/ maybe a little less depth
    140 x4

    5+12+~185m rx

  5. Nichole dyer says:

    85/90/95/100/105/110/ 115 4reps

    Amrap12
    5 rounds
    12 back squats #65
    200 m run

  6. Kimberley says:

    2 mi run
    12:00 pace
    Gorgeous day!!

  7. With Team 830 this morning!

    FS off of 315# (R knee is still hot)
    185×5 (went light to warm up a little more b/c I was running late)
    235×4
    250×3
    275×2
    285×1
    300×1
    245×4

    AMRAP
    5 rnds + 9
    rx’d

    Hips tight from yesterdays KB swings

  8. Groves says:

    Strength:
    155×5, 195×4, 205×3, 215×2, 235×1, 245×1, 225×4

    Metcon: 4rds + 12 + 125ish. RX.

  9. Rob H. says:

    Strength
    185×5
    185×5
    225×4
    225×3
    185×5
    185×5
    Metcon= 95#
    5 +12+100
    *happy to be back and healthy finally after fighting lower back pain for a month !

  10. Mark G says:

    Warm-up with Sallie

    Front squats
    5×145
    4×175
    3×185
    2×195
    1×205
    1x 215
    4×185

    METCON
    5 + 12 @115#

  11. Nik says:

    FS 1 rm #215
    Try 220/225 next time

    AMRAP
    5+12
    #95 from Rack

  12. Jennie says:

    LHS parking lot at 530 with Josie while Eli was at football practice. No weight, just work.

    We got 6 rounds + 200 (ran first to measure 200 meters)

  13. Matt Z. says:

    205,235,255,265,285,300,285 F@4
    6+3

  14. slchampine says:

    195/225/240/255/275/290/245

    Metcon: 6+11. Rx

  15. Joshua G says:

    Strength:
    (based on 235# 1RM)
    5x 145 / 4x 175 / 3x 190 / 2x 215 / 1x 220 / 1x 225

    Metcon:
    5 full rounds
    115# back squats, all unbroken

    • Joshua G says:

      Hah! So I thought my 1RM was 235#. Wrong. That is my *back squat* 1RM. Which meas I PRed my front squat 1RM by 10# today accidentally! And I think I had more in me too…

  16. Shea says:

    FS: 95–>140 (4@120, I think)
    Metcon: 6 rounds Rx

  17. Bob says:

    Strength only: 175/185/215/225/245/255(pr match)/225×4

  18. Haley says:

    Strength: worked off 1RM of 135#

    AMRAP: 4 rounds, 85#

  19. Joy says:

    5 x 67#
    4 x 80#
    3 x 85
    2 x 90
    1 x 95
    1 x 100
    4 reps @ as heavy as possible: 95#

    AMRAP 12: 6 rounds
    12 Back Squats: 55#
    Run 200 meters

  20. Amber W. says:

    Front Squat Strength:
    65lb/5 77lb/4 85lb/3 90lb/2 100lb/1 115lb/1 135lb/4
    after last set, established 1 rep max is 145lbs.

    AMRAP: 4 complete rounds
    65lb back squats
    200 meter run

  21. Kim says:

    @home
    Strength 83#/93#/103#108#/113#/123#
    Forgot the 4reps:/
    Metcon
    5+9@83#

  22. stefgatlin says:

    Strength – 95/115/120/125/135/142 then 4@125#
    Metcon – 5+3 Rx

  23. Megan says:

    90/100/110/115/120/130/140

    4+12 + 150 meters Rxd outside at 4:30 class
    Really wanted that full 5but got hot round 4 and took to long of a break

  24. missychamp2016 says:

    Front Squats
    5@87
    4@100
    3@107
    2@115
    1@120
    1@130
    3@120

    AMRAP 12 – 4 Rounds
    85# Back Squats
    200m Run

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