WOD
Front Squat
3×6, across
“Boots and Pants”
AMRAP 6:
1000 Meter Row
50 Pistols
WOD Guidance & Goal: Last time we did front squats the rep scheme was 3×8. Go heavier today (85-90%) For the metabolic portion of the workout, complete the row as fast as possible then chip away at the pistols. Women, target 4 minutes. Men, target sub 3:30.
Post Weight and Time/Reps to Comments. Compare scores HERE.
ENDURANCE
3 sets (3x300m)walk 100m between reps
rest 3 minutes between sets
1k + 43 Rx / 225#
1k+16 to a ball
125#
1k + 10 pistols to pole , 85# (went light)
1k + 17 (ball)
125#
1K 4:17.7 + 15 bench pistols with a disc under heel and on bench / 105# FS
1k row 4:00
“Pistols” to bench
135 front squat
El Guapo
1k + 14 rx / 115#
1k+14 pistols to ball (first 500m about 2:02-2:03, second 500m did me in- pace 2:09-2:13- couldn’t hold the faster pace)
FS #125
1k + 25; 105#
1k (3:46) + 28 pistols to bench
125#
Wow! Nice work! (On both accounts) all that rowing is paying off.
1K + 45 / 195#…but it felt like #300
correction it was 1K + 35 pistols
1k + 26
175# (6,6,4)
1k (3:53) + 16 Rx / 125# x 2.5
24 box pistols
215#
1k+32 rig pistols – 3:41 row
195# front squat
1k + 16 (5# plate under heel)
125# (dropped the 18th one – held the bar too long and my wrists gave out)
1k + 9 (to wall ball and 5# plate)
135#
1K + 41 RX
225#
1K+22 box pistol
135# front squat
1034 Rx
1st set @ 205, 2 & 3 @ 185
I can’t move this morning!