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)
Posted In: Workout of the Day
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!
FS: 135×5, 155×5, 165×8 (estimated 1RM = 209)
FS: 57, 79, 101 (x8) (estimated 1RM = 128#)
WOD: 14:53 (10# WB, 20# DB)
Lonely noon class today! Where was everybody??
i never woke up because it was raining. sun = alarm clock.
FS: 89, 104, 119×7
WOD: 14:16 rx
FS: 67, 77, 89 (x8) (estimated 1RM = 113)
WOD: 9:43 (8# WB, 20# DB)
9:34 rx
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.
190 (7), 8:26rx
111, 133, 155×11 (estimated 1 rm 212)
WOD: 11:38rx
8:44 rx
FS: 55, 65, 75 (x6)
WOD: 12:00 (8# WB, 15# DB)
…and SU
Wod: 8:17, subbed 105# push press for wb and used 53# kb
FS: 89, 111, 121 (7)
WOD; 14:11 Rx
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)
FS: 55, 65, 75 (x6)
WOD: 11:33 (6# wb, 60 SU, 15# DB) – felt so sluggish today
FS: 145, 165, 185 (9)
WOD, RX’d: 9:25
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.)
14:05. 40# db
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!
FS: 89,99,111
WOD: 12:27 (14# wb but nfrom)
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…
16:15. Rough, even with ample mods (6#wb, 15#db, 60SU).
FS: 185, 225, 245 (6)
WOD: 8:55 ish (i stopped on six because I thought it was seven at 7:20, so it is kinda off)
FS: 155, 185, 195 (6)
WOD: 9:05 (used 25# plate for wall balls)
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)
9:04 Rx’d
14:??
20# ball for first 3 rounds, 14# for last 4
Subbed 10 “hands off ground” pushups for Snatch