07/13/2012

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 12
100 Double Unders
50 Kettlebell Swings
25 Burpees

The scale for this WOD, cut the double unders in half or perform 300 single unders.
 

4 Comments

  1. Lauren 07/13/2012, 12:05 pm Reply

    Front Squat: sets of 3 @ 95, 115, 135, 150- Failed on rep 2 and ran out of time
    20 rep HBBS @ 130#
    AMRAP 12- 100 DU, 50 swings (35#), 25 burpees
    1 round + 150 reps
    Guess I was overly confident going into this one with my goal being to beat MK’s 2 rounds plus some DU’s. I’m pretty good at these 3 movements but for some reason KB swings at 35 felt twice as heavy today. BUT I did get 130 unbroken DU in 1:14 so that was nice.

  2. Mike 07/13/2012, 12:38 pm Reply

    I think if you had broken up your double unders you would have had more success…

  3. Lauren 07/13/2012, 12:56 pm Reply

    yeah, yeah, shoulda listened to you I know :)

  4. CJ 07/13/2012, 7:35 pm Reply

    Front Squat:
    (3 @ 175#)
    (3 @ 190#)
    (3 @ 215#)
    (3 @ 230#)
    (3 @ 245#)

    HBBS:
    (20 @ 175#)

    AMRAP 12:
    300 Singles
    50 KB Swings (44#)
    25 Burpees

    1 Round +110

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