32 thoughts on “Monday: Front Squats and a Thruster/Row Ladder

  1. 9 cal on the last row. Went a bit hard on the first few rows and gassed my legs. Surprising workout.

    1. Great job on the WOD Logan!
      Good luck on your interviews today!

    2. whoops, and 220 (2)

      1. and thanks!

  2. Front squat: 126×5
    Wod: 6/12 cals Rx

  3. fs: 45, 57, 77
    wod: 12/12 thrusters, 35# (and my legs were jello even at that weight!)

  4. fs: 145, 177, 189×2
    wod: 13/15 thrusters, 77#

  5. FS: 165, 185, 205
    WOD: 12/12 Calories (89#)

  6. 150, 170, 190 x 5
    10/15 thrusters rx

  7. FS: 155, 177, 199×2
    WOD: 8/15 thrusters RX

  8. no FS

    WOD – all but last rnd of 15 in 7:50

  9. 7:40 rx (but i did not reset the rower between rounds)

  10. FS: 111, 121, 133 (5)
    WOD: 1/15 thrusters rx

  11. WOD: 6/15 thrusters rx

  12. FS: 77, 94, 111×3
    WOD: 8/12 calories @57#

  13. FS: 104, 116, 133 x4
    WOD: 1/15 Thrusters @67#

  14. FS: 77, 89, 99 (x6)
    WOD: 12/12 calories (47#)

  15. FS: 79, 89, 99 (7), 109 (3) Did extra set because clearly I wasn’t starting with enough weight

    WOD: 15/12/9, plus 12 thrusters and 3 calories (#57)

  16. FS: 105 x5, 135 x3, 145 x5
    WOD: 15 Thrusters @bar

  17. FS: 94, 105, 116(3)

    WOD: 14 of 2nd set of 15 thrusters Rx

  18. FS: 99, 111, 126 (4)
    WoD: 6/12 cals @ 57#

  19. 77,89,101(2); WOD: 57# 15, 12, 9, 10

  20. FS: 57, 72, 89 x 3
    WOD: 47# / 15,12,9,5

  21. FS: 77, 92, 103(7)
    WOD: 6/12 thrusters @ 57#

  22. FS: 94, 109, 121 (x2)
    WOD: 4/12 C&J (12-9-6-9-12 reps, 57# clean & jerks for thrusters due to hip flexor issues)

  23. Did the wod first which wrecked my legs for FS

    WOD 13/15 Thrusters (45#)

    FS 45#

  24. FS: 77, 94, 104 x 7
    WOD: 3/12 calories (47#)

  25. FS: 210,240,270 (3)
    WOD: everything but the last 15 cal row 🙁

  26. First wod in Athens which crushed my spirit (but I did NOT DNF)…
    “Tony’s Special”
    10-8-6
    ring dips
    tire jumps (24″, pause on top of tire)
    handstand push-ups
    rope climbs
    -run 800m-
    4-2
    RDs
    tire jumps
    HSPUs
    rope climbs

    28:33 not rx’d (subbed parallette dips for ring dips and cut the rope climb reps in 1/2, all else rx… so I WOULD have finished in 22 minutes except for that final rope climb. My grip was gone, my arms were done… I got about one foot away from the top and then everything went out and I just couldn’t hold on. After 4 more attempts and getting nowhere despite everyone trying to offer advice I stopped, rested a few minutes, and then finally finished that last rope climb to finish off the WOD).
    And now I have rope burn everywhere.

  27. WOD: 8 of (2nd) 12 thrusters, rx.
    FS: recovery sets of 10, up to 70#

  28. 121, 143, 165 x 3; 7:53 – I’m pretty sure I did the last 15 calories of the row in like :23.

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