Monday, February 6th

5
Feb

Monday, February 6th

WOD

Five 3-minute rounds of:
185/125-lb. front squats, 10 reps
10 box jumps, 36/30-in. box
Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round to comments.

62 Responses

  1. El Capitan

    This one will have your legs shaking like Bambi. Be sure to shake off the legs before you attempt your first box jump. (36″/30″ is high) By the time I got to the rower I had anywhere between 1:45- 1:30 to go all out on the rower. 3 min rest is just the right amount of time. If you can’t do the front squats unbroken then think about breaking it up into 2 sets. Good luck!

  2. BAston

    Struggle Bus kind of morning.

    FS: 170#
    BJ: 32″ (I started out at 34″ but the landing was bothering my knee)

    Calories: 50 (12/14/10/7/7)

    Tough but fun…. As I said to Matt, maybe add Wall Balls, and a max DL to the end of each round next time 🙂

  3. BAston

    Struggle Bus kind of morning.

    FS: 170#
    BJ: 32″ (I started out at 34″ but the landing was bothering my knee)

    Calories: 50 (12/14/10/7/7)

    Tough but fun…. As I said to Matt, maybe add Wall Balls, and a max DL to the end of each round next time 🙂

  4. Alice

    88 (105#)

    cal row: 20-18-16-15-19

    broke first four rounds of FS into 6+4, last set unbroken cause Liz said “go unbroken.” wish I’d held on for all rounds because it bought a whole lot more time on the rower

  5. Alice

    88 (105#)

    cal row: 20-18-16-15-19

    broke first four rounds of FS into 6+4, last set unbroken cause Liz said “go unbroken.” wish I’d held on for all rounds because it bought a whole lot more time on the rower

  6. El Capitan

    cluster emom 135,155,175,195, 215,225,235,250 (f)

    metcon for time
    20 cal row
    20 power snatch
    20 cal row
    3:20 rx

    gymnastics 3 msu emom for 5 min.

  7. El Capitan

    cluster emom 135,155,175,195, 215,225,235,250 (f)

    metcon for time
    20 cal row
    20 power snatch
    20 cal row
    3:20 rx

    gymnastics 3 msu emom for 5 min.

  8. dtm

    5 Rounds:
    8 x 1-1/4 front squats w/ 24kg dbs
    Max strict HSPU (12/9/8/7/6)

    Feeling a bit under the weather so I’m happy I was able to squeeze this in.

  9. dtm

    5 Rounds:
    8 x 1-1/4 front squats w/ 24kg dbs
    Max strict HSPU (12/9/8/7/6)

    Feeling a bit under the weather so I’m happy I was able to squeeze this in.

  10. Unbroken on front squats and box jumps. Got to the rower each time with ~1.30 minutes to row, so need to shoot for stronger rowing next time.

    Front squats – 85# for 3 rounds & 75# for 2
    Box jumps – 24 inches (tried 30 a couple of times and made it, but not comfortable yet)
    Row cals- 22, 22, 21, 22, 17

    Total cals- 104

  11. Unbroken on front squats and box jumps. Got to the rower each time with ~1.30 minutes to row, so need to shoot for stronger rowing next time.

    Front squats – 85# for 3 rounds & 75# for 2
    Box jumps – 24 inches (tried 30 a couple of times and made it, but not comfortable yet)
    Row cals- 22, 22, 21, 22, 17

    Total cals- 104