Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.
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WOD Demo with Rich Froning Jr. - video [wmv] [mov]
Overhead Squatting Safely [wmv][mov]
Front Squat Good/Bad Bi-panel [wmv][mov]
10 comments:
squat city. no metcon?? well i guess we have burpees. I've got a lot to do. Sat, Sun and Mon. ouch
12 Burpees
Overhead squat: ended with 100
Front squat: ended with 135
Back squat: 95-115-135-155-185
Yay burpees!! Got a couple days to catch up on myself.
Looking forward to this WOD. Maybe I can best my 1rm from last week.
nice job ed!
i did sat and sun burpees last night. drew was my witness!
me too, Kelly.
Today WOD is 15 Squats. Each one should be heavier than the one before it. So when you end OHS, start FS with something heavier. For example:
OHS - 95 105 115 125 135
FS - 145 155 165 175 185
BS - 195 205 215 225 235
Ed and Mitch brought a lot of energy in this a.m.! Look out evening crew.
I would like to compliment Ed on a smooth drop when he had a miss today on the OHS. We need to remember that safety comes first. Ed was a great example of this in the morning class.
Had a great time visiting the gym today. I look forward to getting in there and working out with you guys.
Had to work over into this evening. I was really looking forward to doing this workout this afternoon. I hope I can find a spot to do some burpees tonight else I am going to be doing burpees until 8:00 tommorow night.
125 OS pr
155 FS pr
205 BS pr
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