WOD
135-185-205-225-245-255
Front Squat
3-3-2-2-1-1
What does this mean? This means: Warm up to your 3 rep max and hit it 2 times, add weight then hit your 2’s hard, finally add even more weight and finish with extremely challenging 1 rep max’s.
10-9-8-7-6-5-4-3-2-1
Box Jump 24″
Thruster @ 135#/95#
This workout should be done in less than 14 minutes. Obviously at this load it would take some of you a lot longer than that. Please adjust the weight accordingly. However, I would rather have you start heavier and need to drop down than start to light and finish in 3 minutes.
Results
135-185-205-225-245-255
Not to bad for not doing front squats in a while the last time I logged them for weight was back in Nov and i think it was 215# x 3.
14:23 @ 95#
The thrusters, as expected, did me in. I did actually lay o. The floor for about 30s or so just before the 4 rep round as my back was not happy. But overall I think 95# was a good weight.
••Ben••
(iPhone iRonick)
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