07/06/2012

Strength
Front Squat
Take 15 minutes to work up to a set of 3, heavier than last time.

High Bar Back Squat
1×20, heavier than last time

Conditioning
AMRAP 10
3 Pull-Ups
7 DB Squat Cleans
21 Double Unders

Compare to: 5/1/2012
 

4 Comments

  1. Lauren 07/06/2012, 9:30 am Reply

    Front Squat: sets of 3 @75, 95, 115, 125, 145
    20 rep HBBS: 125#. Pre-de-load was 145 so this felt alright
    AMRAP 10: 3 pullups, 7 DB cleans, 21 DU. Score on 5/1/12 was 7 rounds + 5 reps. Goal today was 8 rounds and I got 8 exactly. Love it when that happens.
    Even without John and Chad the 6am class was bumpin’ this morning! Loved it

  2. Mike 07/06/2012, 12:47 pm Reply

    Great job, Lauren! You kicked my [fat] ass.

    Did my speed squats and deadlifts

    then 20 rep high bar @ 175#

    WOD with 40# DBs (and strict pull-ups because of my healing shoulder): 7 rounds + 1 pull-Up

    legs were on fire today

    Great job everyone! (even Paul)

    • Coach Paul 07/06/2012, 3:02 pm Reply

      Thank you, Michael Kelley. My last set of FSs were at such and such a weight. I used 30# dumbbells and did C2B pull-ups. I completed many rounds plus some pull-ups and squat cleans.

      It was wonderful seeing most of the regulars, and a few visitors. (I’m talking to you, Leah.)

      Timmy!

  3. Kristin 07/06/2012, 9:18 pm Reply

    Front squat: sets of 3 @ 33, 53, 63, 73, 88# (up 5#)

    HBBS: 1 X 20 reps @ 68# (up 5#)

    WOD: I DID UNASSISTED PULL-UPS!!! No joke! Thanks Coach Mike for the kipping review session before the WOD. I used 20# for squats and they were harder than I remembered. I had a legit good day with double unders and “felt” like I got it…. I met my goal of finished 6 rounds plus 6 reps :)

    Great job Ines! She KILLED those pull-ups :)

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