WOD – Wednesday, January 23, 2013
4 Minute AMRAP Front Squat 155/105
Rest 4 Minutes
3 Minute Row for meters
Rest 3 Minutes
2 Minute AMRAP Pushups
Rest 2 Minutes
2 Minutes Situps
-You may not use a rack for front squat, clean the weight up to begin your reps.
-You may start with a squat clean to count as your first rep
-If you are capable of cleaning/front squatting the RX weight, DO NOT SCALE WEIGHT
12:56
- 165# & box pistols
31, 719, 52, 63 RX
-Fourth RX workout in a row!!!
-Finally got close to a tie with Deena in situps…but she did hers on the GHD machine. Jesus.
14 x 155 FS (goat)
725m
25 PU
41 SU
30/730/30/60= 850 @95#
20 FS 65#
533 m – ski machine
31 knee pushups
52 situps
636 total
38/786/61/75=
960 Rx
I miscounted on the board in the gym. Tied Curtis. Row is the key to this wod. I enjoyed this, would love to do the same thing again with other exercises. This like Fight Gone Bad always leaves me thinking: if only I had squeezed a rep here or there in, too many post-wod analyzing on things I can’t change.
test
37
801
51
69
i got CRUSHED
Total 892
33 FS @ 93#
762 Row
41 PU
56 SU
Need to work on cleans!!
Front Squat: 36 reps Rx @ 155#
Subbed 135# push press for row: 40 reps
Push ups: 45 Hand release
Sit Ups: 40
Realized I put wrong sit up number. Don’t remember what it was. Probably mid 50′s.
Hello?
Total: 763. FS: 20/53#. Row: 666. Push-ups on knees: 25. Sit ups: 52.
Rx— 34 front squats , can’t remember on the row…, 24 push ups, 56 sit ups
15/65#
563 – coach mentioned something that I need to correct for next time that will help my numbers…. Short legs = awkward row
35 scaled to knees
46
27 front squat @ 85# (Justin called me a sandbagger and gave me a dirty look :\ )
756m row
40 push ups (knees)
59 situps
Total 882
FS: 33
Row: 817
Push-ups: 49
Sit-ups: 76
975 rx
Front squats: 29 @105
Row: 720m
Pushups: 40
Situps: 37
826
23 FS @155#
808m row
55 PUs
58 sit-ups
944 Total
Fs 95# 15
Row 587
Push up 32
Sit up 69
=702
29@105#
720m
40
37
826
24 FS
817 meters
41 Push ups
61 sit ups
962 RX