2014.07.30

IMG_4067Strength:

front squat

    • 1 RM

 

Conditioning:

3 rounds

    • 20 calorie row
    • 15 chest-to-bar pull-ups
    • 10 box jumps (30/24)

- rest 2 minutes between rounds

by JJ Christopher in WOD

6 Responses to 2014.07.30

  1. big meg.

    6am
    dom 315 12:50rx
    nitro 205 13:38rx
    tessie 145 13:41
    janice 165 14:15
    l.c. 145pr 16:26
    b.c. 205pr 13:40rx
    lauren w. 85 16:17 (happy birthday!!)
    shane 235pr 14:57
    tara 105 15:38
    moosah 315 10:12rx

  2. Sam C

    1RM Front Squat:

    7am:
    Zyma – 350 miss
    Nick – 205PR
    David – 295
    Justin B – 205PR

    Congrats to everyone for awesome front squats! Thanks for going heavy! If you got a PR please put it on the chalkboard to celebrate your total awesomeness! Party on!

  3. Zyma
  4. JJ Christopher

    Nün Bro-nanza

    Kula 255
    Brian 225
    Sam 350 PR

  5. JJ Christopher

    A couple words on today’s metcon:

    – the work periods should be an all-out sprint! push yourself hard from the get-go.
    – the total volume is low and the rest periods are medium so you should be driving/pulling hard on the row, cranking through your pull-ups, and moving quickly on the box jumps
    – literally every second counts so keep your rest within the work periods as short as possible
    – today is not a great day to work on developing your kip or butterfly – aim to break your pull-ups into one or two sets (three if your rests are only momentary). spend too much time flopping around and you lose the intended training stimulus.

  6. JJ Christopher

    evening 1 RM front squats:

    Alex M. 145 / – – FIRST DAY!!!
    Paul 185 / 13:30 Rx
    Phil 255 / 11:38 Rx
    Meg 185 PR / –
    Kathy 120 PR / 16:02
    Erin 175 PR / 16:23
    Horvay 205 / 16:40
    Kris 145 / 14:10
    Sheff 155 / 16:30
    Cory 275 PR / 12:32 Rx
    JJ 355 PR / 10:29 Rx

    Amanda 125 / 17:40
    Willy 305 PR / 11:05 Rx
    Chris P. 135 / 17:00
    Allison 185 / 16:59
    McJeremy 155 / 14:08
    Matt H. 335 / 9:55 Rx
    Anish 175 / 12:35
    M.Buss 85 / 16:11
    Danielle 85 / 17:00

    Theresa 140 PR / 14:19
    Dennis 155 PR / 13:29
    Niyi 155 / 13:24
    Kyle 225 / 13:51 Rx
    Nate 205 / 13:33
    Sanjay 175 / –
    Jimmy 205 / 14:52

    we may have missed a couple PR recognitions there so let us know if you PRed your front squat and get it on the PR Board for July 2014!!

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