Monday, December 5th

4
Dec

Monday, December 5th

Strength

Front squats – find your 4 rep max
4-4-4-4-4

Conditioning

8 min EMOM
Even minute: Row 15/12 calories
Odd minute: 15 thrusters, 95/65

Post all results to Comments.

60 Responses

  1. JoJo

    Front Squat:
    115-125-135-140-145PR

    Conditioning
    Did all calories on rower
    12-11 on 3rd/4th RD Thruster #65

    Accessory work:
    5 Min AMRAP Push-ups 82
    22-15-8-5-5-5-5-5-2

  2. Alice

    Front Squat: 125
    [105-115-125-130×2(F)-115]

    Conditioning: 3rd round 10/10; 4th round 11/11 65#

    5-4-3-2-3 ring dips

  3. Rekas

    FS 150# PR

    Metcon – 12/12/11/11 cal row, 15/10/7/10 thrusters
    From the ground for the last rounds cuz dropping it was easier
    mild (L) wrist pain

    PPP pull-ups 5.4.4.3.3

  4. GabrielleS

    Front Squat – 2 rep maxed at 153

    Total of around 45 cal rows
    Thrusters- 15 first round, 10 for the rest at 53 pounds. STILL HATE THEM!!

  5. ERIC S.

    Fighter pull up program
    4-3-2-1 with 24kg KB

    4 rep front squat max 300#

    8min Emom as Rx’d
    Stimulus is to go unbroken and to feel the “Fran lunges” with at least 15-20 seconds to spare each round.
    #whoof

  6. J Cash

    Pull up program
    4-3-2-1 with 24kg KB

    5-5-5-5-5+deadlifts 65% of 4 rep max, then 70%, 75%, 80% and max reps at 85%
    240-255-275-295-310(18 reps)

    8 min Emom
    15 cal row
    15 power snatches instead of thrusters @75
    😩😰😪😓😵🇩🇴🇩🇴
    #dead

  7. JLee

    FS – 145 through 185 +10# each set

    WOD – Row 15 cals per round. Thrusters crash and burn 10-8-6-5-5. Bringing weight down from overhead is still awk and slow but that was OK because I had no legs left

  8. JLee

    FS – 145 through 185 +10# each set

    WOD – Row 15 cals per round. Thrusters crash and burn 10-8-6-5-5. Bringing weight down from overhead is still awk and slow but that was OK because I had no legs left

  9. johanna

    FS: 100-110-120-130-135
    First time squatting in a month so kept it to 75% as per Dr. Liz. Knee felt pretty good! Zombie squats through 120, then suffered through some wrist pain for the last two sets. I miss squatting.

    Metcon:
    subbed 20 ab mat sit-ups and 20 KBS @20kg. Perfect amount, got all but worked for it.

  10. johanna

    FS: 100-110-120-130-135
    First time squatting in a month so kept it to 75% as per Dr. Liz. Knee felt pretty good! Zombie squats through 120, then suffered through some wrist pain for the last two sets. I miss squatting.

    Metcon:
    subbed 20 ab mat sit-ups and 20 KBS @20kg. Perfect amount, got all but worked for it.

  11. amandajnz

    Front squats to #110

    Eroc beep test : calories/thrusters per round @#65
    12/10, 12/11, 12/10, 12/13
    that was a long 8 mins!

  12. amandajnz

    Front squats to #110

    Eroc beep test : calories/thrusters per round @#65
    12/10, 12/11, 12/10, 12/13
    that was a long 8 mins!

  13. ShollSwole

    First post with my new username! Shout out to Matt for helping change that up and shout out to Eroc for his advice.

    Warmup: straddle stretching and 1:00 goblet squat holds.

    FS 185#

    EMOM 15/5

    #ShollStrength

  14. ShollSwole

    First post with my new username! Shout out to Matt for helping change that up and shout out to Eroc for his advice.

    Warmup: straddle stretching and 1:00 goblet squat holds.

    FS 185#

    EMOM 15/5

    #ShollStrength

  15. FS 225#. Lower back still doesnt want me to do these #itaintmylegs

    Conditioning

    15-15-15-15-15-15-14-10 at RX weight

    Ouch

    Cash Out

    Bulletproof Hips
    Week 5
    3×12 Romanian Deadlift 95-115-135

    50 Sumo DL @ 135 Up fast, down slow cadence. 5 x 10

  16. Denise

    Front squats:
    95-105-115-125
    That’s probably a PR. I never tested my 4RM before (so automatic PR?!)

    Conditioning:
    12 cal row each time
    Did push press instead of thrusters (my knee was acting up) at 65# and got 15-15-10-15

  17. Denise

    Front squats:
    95-105-115-125
    That’s probably a PR. I never tested my 4RM before (so automatic PR?!)

    Conditioning:
    12 cal row each time
    Did push press instead of thrusters (my knee was acting up) at 65# and got 15-15-10-15