28 thoughts on “Monday Workout: Front Squat & Tabata

  1. What are the time intervals for the tabata WOD? Gotta do this one at home cuz mom is still in town. 🙂

    1. A standard tabata is four minutes long and comprised of 8 rounds of 20 seconds of work followed by 10 seconds of rest.

      1. Thanks, Ian!

  2. 1 rep max: 104#
    wod: 106 (57#)

  3. FS: 89×3, 99, 109, 109
    wod: 97 (77#)

  4. FS: 3×3 133#, 155, 177, 177 #
    wod: 85 (77#)

  5. FS: 111, 121, 121, 133, 143, 153 (PR)
    WOD: 82 (67#)

    1. I meant 155# (PR)

      1. excellent, my son.

  6. FS: 3×3 @ 133#, 155#, 165#, 165#
    WOD: 94 rx

  7. FS: (3×3) 121, 133, 143 (PR); (3×1) 155, 155, 160 (PR)
    WOD: 106 Rx

  8. FS: 199, 209, 219; singles: 226, 231, 243 (PR)
    WOD: 123 (30# DBs)

  9. 177 x 3, 199 x 3
    128 rx

  10. 177 x 3, 199, 221(PR), 199
    136 Rx

  11. 221, 309, 309 x 3
    353, 397, 407 x 1

    WOD:
    139 rx’d (90 PP, 49 burpees)

    1. Holy crap son!

  12. Squats 45, 55, 65×2, 67#
    76 + 35= 111 @ 25#

  13. FS:89,89,110,110,143,143 (PR)
    WOD: 45 push press @45#+ 28 burpees= 73 reps

  14. FS: 177, 182, 187 / 209, 214, 219 (+8 PR)

    WOD: 48 + 53 = 101 Rx

  15. FS: 165×2/177/199/209 (PR+17)/199
    WOD: 64 PP + 43 burpees = 107. Missed the 1st 2 rounds of burpees due to my little face-plant. Teeth still hurt a bit. 🙁

  16. FS: 82×3 / 89, 99, 104 (PR)
    WOD: 50 pp @ 45# + 34 burpees = 84

  17. 45#, 87 reps.

  18. FS: 221 x (3×3); 243 x 1; 253 x 1; 263 failed attempt.

    WoD: 76pp + 40 burpees = 116 reps

    I mistakenly told some people at the gym that I did 111 reps. That was not correct…

  19. Bday WOD!!!

    “Forest Creature”
    2 Rounds of:
    Farmer’s carry to stairs and back (25# dumbbells)
    500m row
    20×12# med ball SLAMSMASHBANGS into the floor’s FACE
    10 weighted jump rope turns

    16ish minutes.

    I wore the flamingo hat with great pride.

  20. FS: 89×3, 99×3
    WOD: 123 reps, 45#

    Glad you survived the bday workout Amy, great job!!!

  21. FS – 111, 121
    WOD – 81 reps, 67#

  22. FS: 45, 55, 65, 67, 67, 67
    WOD: 107 (25#)

  23. Forgot about Front Squats

    WOD: 108 Rx’d

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