Notice how high the elbows are on her front squat. The bar is across her shoulders and her hands are barely on the bar.
SWOD:
Front Squat 5rm
Metcon:
AMRAP in 20:00 of:
-20 KB Swings
-20 Abmat Sit Ups
-400m Run
WOD Tips:
We last did front squats on 2.05.10 for a 3rm. Use that weight as a guide for today.
For the metcon, pick a challenging KB weight and stick with it, even if you have to break up the swings into smaller sets. Work through as many rounds as you can in 20:00.
Post weights and rounds completed to the comments section! bc
Front Squat 5rm
Metcon:
AMRAP in 20:00 of:
-20 KB Swings
-20 Abmat Sit Ups
-400m Run
WOD Tips:
We last did front squats on 2.05.10 for a 3rm. Use that weight as a guide for today.
For the metcon, pick a challenging KB weight and stick with it, even if you have to break up the swings into smaller sets. Work through as many rounds as you can in 20:00.
Post weights and rounds completed to the comments section! bc
Since there is a run, I guess we should all get ready for the rain! :)
ReplyDeleteNope! I checked the weather this time!
ReplyDeleteAMRAP = As many rounds as possible? Yes?! :)
ReplyDeleteRachel: 85- 4 rounds+20 swings&abs
ReplyDeleteSWOD: 145 another new PR
ReplyDeleteAMRAP: 4 Rounds + 20 KB swings,+ 20 sit-ups, + 2/3's of the run.. Increased to 44 Lb KB...
Welcome back Bill
Front Squat, 45 (technique)
ReplyDeleteMETCN AMRAP 20:00
20 KB Swings 45#
20 Abmat Situps
500 Metter Row
4 cycles plus 300 meters
New guy named "BILL" showed today... Welcome Back!!
SWOD: 95 x 5 (PR!) 25 pounds over the last time I did this. Now that is progress.
ReplyDeleteMETCON: 4 rounds + 20 sit ups and kettle bells
35lb kettle bell was quite a challeng for me.
SWOD: 115 x 5
ReplyDeleteMetCon: 5 rounds + 20 KB + 20 sit ups
Brad, just because you went to the endurance cert doesn't mean we need to run every day! :)
Front Squat 65X5 rm
ReplyDeleteMetcon: 5 rds 26lb kettle bell
SWOD: 115x5
ReplyDeleteMetCon: 5Rds+20sit ups
SWOD: 225x5
ReplyDeleteMetcon: 6 rds +20 swings(62#)/20 sit ups
would have loved to be there this morning but you killed my arms Saturday! When will I stop being so sore after a workout?? I can still barely move my arms......
ReplyDeletewould have loved to have made it this am, but my arms (and ribs) are still killing me from Saturday! I wouldn't have been able to swing a kettlebell.....When will I be able to do a workout without getting so sore?
ReplyDeleteAnswer to Kelly's ?---Never
ReplyDeleteFront Squat: 155x5
Metcon: 4 full rounds and 10 kb swings (44lb)
500 meter row instead of run
Dang chest cold!
Two Noticeably absent posts (Brad and Craig) Must be rest days
ReplyDeleteSWOD: Front Squat 165 (still resting knee)
ReplyDeleteMetcon: 5 rnds
Front Squat 95 X 5, 105 X 4
ReplyDeleteMetcon: 5 rounds plus 15 KB First time back running after pulling quad.
I would have loved to do it, but I've been spending every waking moment working at my new house getting ready to move on Saturday. I will try and do the WOD tomorrow! Everyone is making some serious progress!
ReplyDeleteFront Squat 45,65,75,95,125 x5
ReplyDeleteMetCon: 5 rounds +12 kb. swings (53 lb.)
Im hungry!
No front squats for me. I am way out of town with no gym in site. However, I did kill 5 rounds in 20 min of 20 R/L Lunges,20 Jump Squats and a 400m run!
ReplyDeleteLovin' the BURN!
Front Squat 45,95,105,115
ReplyDeleteMetCon 4 rnds