Front Squat, 3 x 10

Sport Strength:

Front Squat 7 x 3 @ 75% 1RM. 2 total minutes per round including work and rest.


Happy Birthday, Shelly!
12 Min AMRAP...
6 Clean and Jerk (135/95) OR 55% 1RM
8 Pull Ups
10 Burpees to a plate
12 Walking Lunges w/ Plate Overhead (45/25)
*Use the same plate for burpees and lunges

Daily Challenge:

Star Holds, 3 x 20 sec each side


Death Stretch, Calves on Post

Get Your Results Posted to Comments!

123 comments (Add your own)

1. LESLIE wrote:
SS: 7x3 #105 WOD: 4 1/4 rounds #25 plate, #95 clean & jerk.
I really liked this WOD. Might just do skill stuff tomorrow and take Wednesday as official off day.

Mon, April 29, 2013 @ 7:41 AM

2. Ray A wrote:
2mile pre 545 class run
S 3x10 FS 115-135-145
WOD - first my subs
for burpees I did Jump squats w/40 bag
for overhead lunges I just kept the bag and did lunges
clean and jerks were just power clean w/no jerk

4rd + 1 Jump squat (burpee)
or 159 total reps

star holds were from forearm on left side instead of from hand

Mon, April 29, 2013 @ 8:37 AM

3. Katy wrote:
WOD: 3 rounds plus 10 burpees, rx'd
I dug this wod, too.

Happy birthday, studly Shelly!

Mon, April 29, 2013 @ 10:07 AM

4. Ryan L wrote:

400m all-out sprint against Ray. (Ray freakin won by .00001 second)

Front squat - 3x10 #95, 115, 125

WOD: 4rds + 6 cleans - 150 reps, #95/#25

Cool down - All-out 200m sprint against Ray..

I totally beat Ray. Glad you were there bro. You really made me dig deeper with some great friendly competition! Awesome workout. 5:45 rocks.

Mon, April 29, 2013 @ 10:16 AM

5. Shelly Utsch wrote:
SS: 65,75,85,95,105,115

WOD: 4 rounds + 5 clean and jerk, 95#

Had fun doing my birthday WOD with the 5:45!

Mon, April 29, 2013 @ 11:39 AM

6. Meg H wrote:

Front Squat 7 x 3, WORKED UP TO #88

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