Tuesday: Front Squats and Wall Ball+Double Unders+DB Snatch

Strength

Front Squat

5-5-5+

(65%,75%,85% of your 1RM*)
*If you don’t know your 1RM choose a moderate weight for your first set and then add weight each round.

  • Do as many reps as possible the last set.
  • Use this equation to find you estimated one rep max for next week:
  • (Weight you used today) x Reps x .0333 + Weight = Estimated 1RM

WOD

7 Rounds

  • 10 Wallball (M-20 W-14)
  • 20 Double Unders
  • 5 DB Snatch each arm (M-45 W-25)

29 Comments on “Tuesday: Front Squats and Wall Ball+Double Unders+DB Snatch

  1. FS: 89, 99, 111# x 10 (estimated 1RM = 148#)
    WOD: 11:51 (16# WB, 25# left arm, 30# right arm)
    left shoulder was feeling a little funky this weekend so I went light on the snatches. Everything felt good today though. Thanks Tom for the help and advice today!

  2. FS: 57, 79, 101 (x8) (estimated 1RM = 128#)
    WOD: 14:53 (10# WB, 20# DB)

    Lonely noon class today! Where was everybody??

  3. FS: 67, 77, 86(too light. Shoulda kept going) WOD 10:27, 10# WB, 20# DB, Sub 35lb KB for DU due to foot injury.

  4. FS: 111, 133, 155 x 3
    WOD: 14:30 (35#DB, should have gone Rx, shoulder felt fine and that was by far the easiest movement of the WOD for me)

  5. FS: 55, 65, 75 (x6)
    WOD: 11:33 (6# wb, 60 SU, 15# DB) – felt so sluggish today

  6. FS: 82, 94, 111(7); estimate 1RM: 137 (previous 1RM 135#)
    Legs could have easily done more than 7 reps, but my upper back keeps rounding out. Any suggestion of drills/mobility stuff to work on?

    WOD: 8:24 Rx
    (full disclosure – used spot by white board and since tape seemed too low just hit with ball a good bit above it each time.)

  7. FS: 145, 165, 185 (12) = 259 max
    apparently my FS is 91% of my BS

    WOD: 10:35 thru 5 rounds, quit. rest 1 minute. finish it up..14:25 Rx. not a fan of this one!

  8. FS: 60×10 (should have gone heavier)
    WOD: 17:17 (8#wb, 20#db 1st rnd, 6#wb, 15#db 2-7 rnds)
    it was NOT my day…

  9. Made this up on Saturday.
    FS: 67, 77, 87×8 (probably too light, but had no idea where to start)
    WOD: 12.55 (14# wall ball, SU’s, 25# DB)

  10. 14:??
    20# ball for first 3 rounds, 14# for last 4
    Subbed 10 “hands off ground” pushups for Snatch

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