Tag Archive for: Front Squat
WOD 8/1/14
8 Minutes of Ankle/Hip/Back Mobility
A- WU- The Dot Drill + 5 Rounds of: Wall Acceleration Drills 7 Seconds Each Rounds; 38 Seconds Rest Between Rounds + 5 Rounds of Partner Assisted Banded Sprints -15 Minute Cap
B- Front Squat- 18 Minutes…
WOD 4/13/12
Row 500m @ 24SPM
Fran - 21/15/9 of Thrusters (95/65)/ Pull Ups
Front Squat - 10 @ 50%/ 8 @ 60%/ 4 @ 65%/ 2 @ 75%
Row 500m @ 24SPM -
Burpee Penalty for every second deviation from the first Row.
WOD 4/13/12
Row 500m @ 24SPM
Fran - 21/15/9 of Thrusters (95/65)/ Pull Ups
Front Squat - 10 @ 50%/ 8 @ 60%/ 4 @ 65%/ 2 @ 75%
Row 500m @ 24SPM -
Burpee Penalty for every second deviation from the first Row.
WOD 8/12/11
Row 1K @ 24SPM
Front Squat - 3/3/3 @ 80% 1rm; 90 seconds rest
Hang Clean - 3/3/3 @ 80% 1rm; 90 seconds rest
Chest Bar Pull Up - 20/20/20
3 rounds of: max effort HSPU; 60 seconds rest
WOD 7/26/11
Front Squat- 1/1/1/1/1/1/1
15 min AMRAP of: 15 Ring Rows/30 Second L-Sit
New Strength Intensive
718 is introducing a new program for the month of August. Coach Tom is offering 6 classes that will be geared toward skill work on the major…
WOD 6/1/11
Run 1 Mile
Weighted Pull Up- 2/2/2/2/2/2/2
9 min AMRAP of: 3 Front Squat (135/95)/ 25 Ab Mat Sit Up
WOD 5/3/11
"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Post time of each round to comments
WOD 4/15/11
Warm Up- Coaches Choice
Front Squat- 3/3/3/3/3
10 RFT of: 10 K.B. Swing (24/16kg)/10 Box Jump (24/18")
WOD 4/5/11
Warm Up- Coaches Choice
OverHead Squat- 1/1/1/1/1
Front Squat- 1/1/1/1/1
Squat- 1/1/1/1/1
WOD 4/5/11
Warm Up- Coaches Choice
OverHead Squat- 1/1/1/1/1
Front Squat- 1/1/1/1/1
Squat- 1/1/1/1/1
WOD 01/08/11
2KM Row @ 15SPM + Sumo Stretch
1 min AMRAP Air Squat
Run 3 Laps around the block then
Front Squat BodyWeight 9 Reps
Run 2 Laps around the block then
Front Squat BodyWeight 7 Reps
Run 1 Laps around the block then
Front Squat Body Weight…
WOD 12/14/10
3 Rounds of 30 seconds each Jump Rope/Versa Climber/Undulating Rope/Row Erg/Jump Lunges
5 Rounds of 9 Ring Dip + 3 HSPU (pike) + dislocates
Front Squat 3/3/3/3/3 + Instep stretch
(Half Modified Cindy) AMRAP in 10 minutes of 5 Towel Pull…
WOD 11/13/10
Front Squat 1-1-1-1-1
Go Heavy! Find a new 1RM. Push yourself!
"Annie"
50-40-30-20-10 for time of:
Double-unders
Abmat situps
Post weights and time to comments.
WOD 11/03/10
Front Squat 5-5-5-5-5
Tempo squats. On each squat, take three seconds to go down, hold for three seconds, then three seconds to go up. Work up to 85% of your 1RM.
3 Rounds for time of:
Run 1km
50 air squats
(1km is from the factory…
LOE 3/14/10
Fun with a GHD
Warm up Dynamic Flexibility/Static Stretch
20 Seconds each X5 Rounds
-Burpees/Jump Lunges/Air Squat/SuperMan
Power Clean 75% 1RM 3X5 (lvl 1 sets across lvl 2 Max effort)
Circuit 1- 21/15/9 each
GHD- Sit UP
K.B. Swing- 1.5…