Tuesday WOD

Warm-up: standard dynamic warm-up + 5 front squats @ 60% rest 3 minutes + 5 front squats @ 70%

WOD:

Front Squats

5,5,5 ---- increase weight to 5 rep max, should start at or around 75-78%

recover

AMRAP in 8 minutes

8 KB swings

8 sit-ups on GHD

8 Dips (preferably on rings)

as always, scale if needed. for example, use an abmat or bar dips.

keep your elbows up on the front squats. eyes on the horizon and back neutral or set. keep heels on the ground, you should feel like you're sitting back.

post loads and rounds to comments.

Comments

[mark]

not a bad day. hammys are feelin rdl's.
1000m row
1 m. rest
750m row
1 m. rest
500m row
1 m. rest
250m row
12:38

50 abmat sit ups

moved damper to 4. great response inn rowing wokr performed.

[mark]

Wednesday for me was fun and awesome.
Front squat 5,5,5,3,3,3
10 @ 135
5 @ 185
5 @ 200
5 @ 215 was feelin real good now
3 @ 230
3 @ 245 Felt awesome and knew i could go more.
3 @ 260 think i maxed this out today
felt strong like bull

2x20 reverse back hyperextensions

i love ryan's programming. i feel like an animal but i def need to work on metcon for max's. i need some built ur cardio if you even wanna call it that. but thats on me on non lifting days.

BRING IT PEOPLE. i wish i lived down there. i would love to have some gym records.