October 29th, 2014 
Front Squats
3-3-3-3-3
50-60-70-75-80 kg
7 Minute Ring Dips for Quality
21
WOD
3 Rounds
10 Hang Power Cleans @ 35kg
50 Squats
30 Double Unders
10:45
Arch Hold
120 Seconds
Archive for the ‘Front Squats’ Category
291014
190314
Front Squats 7 x 3 (P)
*5 Strict Pull Ups Inbetween
40-50-60-70-75-80-83(2)
Break, then
5 Rounds
10 DB Front Squat
10 Burpees
200m Sprint
*1 min rest intervals
16:33, including rest intervals
050314
Front Squats 3 x 5 [C]
@70kg
Front Squats 5 x 3 (P)
75-80-83(2)
Feeling tired and sluggish today. Mentally not focused. Distracted with work.
Can be doing more.
Break, then
5 Rounds
10 DB Full Cleans
10 DB Step Ups
100m Sprint
26:11
Took it slow. Alot of rest between.
260214
Front Squats 10 x 3 [C]
@80kg
8th set – 2 reps
9th & 10th set @ 70kg
*After each set, 15 Push Ups
PR: Front Squat 7×3 @80kg
LEGS JELLYYYY
Break, then
5 Rounds
10 DB Front Squat
10 DB Squat Jumps
10 Steps DB Lunges
20:42
LEGS & LOWER BACK JELLYYYY
190214
Front Squats 3 x 5 [P]
60-70-75
Front Squats 5 x 3 [C]
@80kg (PR)
2 PRs
1) 3 rep max. Previous 80kg x 2.
2) 5×3 @ 80kg
Break, then
5 Rounds
7 Ring Dips
14 Renegade Rows
43:42
Very misleading. Dips fail
Bonus:
Ab Ripper X
In & Out x 25
Seated Bicycle x25
Seated Bicycle (Reverse) x25
Seated Crunchy Frog x 25
Wide Leg Sit-ups x 25
Fifer Scissor x25
Hip Rock n’ Raise x25
Pulse Up x25
Roll-up/V-up Combo x25
Oblique V-up (R) x25
Oblique V-up (L) x25
Leg Climb x25
Mason Twist x 50
080113
Front Squats 7 x 3 (C)
*5 Bar/Ring Dips after each set
70kg (Next 72.5kg)
Break, then
5 Rounds
10 Heavy Russian Swings
10 Leg Levers (Heels Off Floor )
10 Bar Touches
KB @ 32kg
5:20
Bonus:
p90X – Ab Ripper X
181213
Day 10 Operation No Rest Day
Front Squats 5 x 3
( Progressive )
50-60-70-75-80(2)
Rack Lunges 3 x 10
( Progressive )
20-30-40
Break, then
5 Rounds
10 DB Step Ups
10 DB Sqt Jumps
10 Bar Touches
DB @ 35lbs
Approximately 25 minutes. Forgot to see time.
Underestimated Step Ups. Legs fatigue from previous WODs.
111213
Day 3 Operation No Rest Day
Front Squats 5 x 5
( Constant )
*5 Ring/Bar dips after each set
@50kg, (too light, next one should be at least 60kg)
Break, then
7 Rounds
5 Pulls
5 Renegade Rows
5 DB Thrusters
DB @ 35lbs
26:15
041213
http://vanguardsnc.com/041213-2
Front Squats 3 x 8
( Progressive )
40-50-60
Front Squats 5 x 2
( Progressive )
65-70-72.5-75-80(0)
Could have done 80, lost focus
Break, then
5 Rounds
7 DB Power Clean
7 DB Front Squat
7 Ring Dips
DB@35lbs
12:22 (Wasted a lot of time on dips)
021213
Back Squats 5 x 5
( Progressive )
*5 Strict Pull Ups after each set
40-50-60-70-75
Front Squats 5 x 3
( Constant )
*5 Strict Pull Ups after each set
@50kg
Break, then
5 Rounds
10 DB Push Press
15 Burpees
20 Steps DB Lunges
34:01 (Legs & CNS gg)