Spend the first 10-15 minutes warming up the
Front Squat, work up to your weight you are going to use for the wod.
WOD
5 Rounds
- 3 Front Squats (heavy but not so heavy that you have to pause at all during the set of 3)
- 10 Burpees
- ~100 M Sprint (Out the big door to the left, to the back of the parking lot-walk back)
- 5 minutes rest
*Wod is compliments of Bin Lu
Each round should be completed at an all-out, anaerobic pace. Don’t save any for later, lay it all out each round.
Don’t forget gymnastics tonight with Gretchen at 7:45
We will continue the bar work we started with last week and then the second half of the class will be a brief lesson on take-offs for back tumbling, then there will be open time for tumbling and other skills.
Hey my last name’s spelled “Lu”
Hey Bin,
I changed your name, sorry about that. Thanks for letting us use your workout today, it looks like a great one!
5:49 @111# this past Saturday
Also, I did shuttle runs on the mats in the gym, 5 lengths total each round
@CrossFit Munich
Front Squat 5×5: 90kg, 90, 100, 100, 105 (A2A)
WOD: 7 minute ground to overhead at 95#.. 75 reps
5:14 @100 lbs.
At 135: 52, 51, 51, 50, 48
*157
@185 61, 55, 51, 53, 55
157# : 57, 54, 55, 54, 52
143 lbs- 55, 53, 53, 54, 52.5
1RM BP @ 100(PR), 4 sets strict PU to fail, 3×10 sets GobSquat 15 sec rest, 2 set Rows.
Takin it easy. MRI on back tomorrow.
77#: 61, 64, 57, 57, 55
Thanks to Jason and everyone else who yelled at me and made me go faster on the sprints! I needed it!
66, 64, 63, 63, 62 @ 135#
We should definitely do more stuff like this, feels like my anaerobic base has gotten worse since the summer. My side even cramped up on the last round.
59, 68*, 64, 66, 55 @ 185#
* 4 sec wasted losing balance on clean
weight on ground when time started, touched concrete w/ hand on each run
this was indoor, 5 lengths of mat for 100M
64ish average?? 133×3, 111, 121
58, 57, 59, 57, 57 @ 121#
67 pounds: 77,71,68,68,68
At work: 4:27 @ 135# w/ 4 mins rest due to time constraints.
60 (did 4 squats, why??), 56, 59, 58, 58 = 4:51 total @ 84#
7 rounds @ 185#, sprint = length of mat 5 times
51, 50, 48, 49, 49, 49, 49
54, 58, 58, 53, 53 = 4:36 total @ 79#