WOD 8/28/17

SO MANY back squat PR’s last week. You put in the work and it showed. So, let’s do it again. This week we start a FRONT SQUAT cycle. We promise if you show up and put in the work, you WILL get stronger. Let’s go.

Strength:
1RM Front Squat – *it is VERY important to get this number this week, as we will be programming using percentages for this cycle based off this number.

Conditioning:
β€œNasty Girls”
3 RFT:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

Beginners: 3 Rounds
30 Air Squats
15 Pull Ups OR 20 Ring Rows
10 Hang Power Cleans (115/75)

*Each athlete should find one portion of this workout that is challenging for them and emphasize that part. For some, it will be muscle ups. For others who are doing ring rows, it will be Hang Cleans or squats (maintaining speed). The point is that this thing should be difficult FOR EVERYONE if done correctly.

1 thought on “WOD 8/28/17

  1. SHAWN S 175. 10:00 (P)
    LUIS L 255. πŸ™‚
    CARLOS C 295 PR. 12:35 (P/115)
    JOVEN 255. πŸ™‚
    ARTHUR 245 PR 14:59 BMU
    MARI 155 PR 13:47 (B)
    ANDREA. 145 PR. 12:39 (P/85)

    NEIL 225 10:59 (C2B)
    KATHY 90. 10:12 (RR)
    IVAN 175. 14:39 (RR/95)
    PAUL 205 9:45 (P/115)

    BRIAN 255 9:38 (C2B)
    ALICIA 110. PR 11:26 (RR)
    ART 110 PR. 10:05 (65/RR)
    SAIRA 75 PR. 11:07 (45/RR)
    KARA 75 PR 12:29 (55/RR)
    BEA 135 PR 12:25 MOD
    HARELY 275. 14:23 (BMU)
    DAN 315 11:42 RX
    JULIE 165 12:0 (BMU)

    MERCI 14:18 (P)
    AMANDA 135 PR. 11:12 75/P)
    JEN 145 PR 11:17. (STRICT)
    SEAN 165 PR. 11:59. (95/C2B)
    KELLY. πŸ™‚ 2 ROUNDS
    KETH 275 πŸ™‚
    MONI 105 PR. 10:30 (RR)
    CRUZ 205. 11:39. (115/C2B)
    RAQUEL 110. PR. 11:40 *

    DAVE R 150. 11:23 (85/RR)
    HILARY 75. 12:45*
    CUTTONE 300 PR
    JOHN 260 PR. 10:58 (C2B)
    TANYA 170. 12:19 (85/P)
    EDDIE M 225. 12:01. (75/)
    MAYA 155. 13:09 (85/P)
    SUE 125 12:12. (C2B)
    DIXIE 90. 11:55*
    LINDA 105
    CHARISSA 145
    JIM B 235. 14:33 BMU
    RON 215. 10:48 (C2B)
    AUSTIN 355. 9:30 (STRICT PU)
    P JANTZ. 11:57. (115/BMU)
    DEWAYNE 120. 12:57 (C2B)
    GINA 95. 13:10. (B/65)

    ALEXA. 250.PR 8:57. (BMU)
    DOM 210. PR 10:37 (BMU)
    BRITTNIE 170 PR
    JUDY 165 PR. 9:11 (65/SU)
    CAMERON 275. 10:11. RX
    DAN V 225. 11:59. BMU
    WALT 230 PR. 12:12. MOD RX
    GUS 330. 8:56 RX
    CHAD 255. 13:30. (C2B)
    JEREMY 275. 18:00*
    RUEGER. 165
    ERIN 185 PR. 11:45 (P)
    MISSY. 175 PR. 10:59 (C2B)
    LIV 95. 14:14 (PX2/75)
    ASHLEY 145 PR. 9:08. (C2B)
    DAMAN 150 PR. 11:48
    GOODWIN 205. 9:31 (115/C2B)
    TONY S 185. 13:45 (115/BMU)
    SHAWN 155. 10:58 (115/P)
    AARON 205. 13:45 (P)

    CHRIS H. 75 PR. 9:43*
    NERY 170 PR. 10:09*
    ERIC A 245. 10:38 (C2B)
    ASH 165PR πŸ™‚
    YESSENIA 195 PR. 11:19 (C2B)
    LETTY 85. 10:30 *
    DIA 130 PR 8:55*
    YING 155 PR. 9:22*
    AMY P 105. 10:54 (PU)
    ERIC B πŸ™‚ 13:20*
    PAUL 195 PR. 14:27*
    BETH 150 PR 9:15 (PU)
    PRICE 17:50 RX

    VERONICA 55 PR. 15:14*
    DANA 85PR 11:03*
    SHANNON 55 PR. 14:13*
    ALEJANDRA 135 PR 13:51*
    ALEXIS 100 PR 13:30*
    JAZMIN 175 PR 7:52 (C2B/DIPS)
    JEANNIE 120 PR. 11:48*
    ANGELICA 105.PR. 12:19*
    GABBY 175PR. 10:53 (C2B/DIPS)
    FRITO 240. PR 13:19 RX
    ANDREA 145PR. 12:15*
    JULIAN 215 PR 10:00 (C2B/DIPS))
    CARLOS. 175. 11:48*
    JUAN 11:50 RX
    JOJO. 145 PR 8:00 *
    VANESSA G 125 PR 13:54 (DIPS)

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