Slush

Slush


Strength:

Front Squat, 3 x 6

Sport Strength:

Front Squat 7 x 3 @ 81% 1RM

WOD:

6 Min AMRAP of...
15 Wall Ball (20/14)
30 Double Unders
Rest 2 Min
4 Min AMRAP of...
10 DB Squat Cleans (50/30)
5 Burpees

Daily Challenge:

Hanging Leg Raise, 3 x 8

Mobility:

Scorpion Stretch, Calves on Post

Post loads for your Strength/Sports Strength & Time for WOD to comments.

12 comments (Add your own)

1. Michael Roof wrote:
SS: 95 to 185
WOD: 3 Rounds & 15 WB's/70 SU's @ 20#
2 Rounds & 7 DB Clean @ 30#

Wed, February 13, 2013 @ 12:13 PM

2. Joey wrote:
Had to slightly modify the WOD because of equipment...

6 Min AMRAP of:
15 DB Thrusters 20# DB's (no Med Balls)
30 Double Unders
--Rest 2 Min
4 Min AMRAP of:
14 DB Squat Cleans 35# DB's (35# DB's was heaviest I had access to, so increased the reps to try to even out load moved; 50x10 = 500; 35x14 = 490)
5 Burpees

4 rds + 9 DB Thrusters
---
2 rds + 6 DB Cleans

That. Was. Awful. My quads seized up while trying to do the third round of Double Unders (that was a new experience). Everything below parallel after that was an adventure in pain management.

Wed, February 13, 2013 @ 12:39 PM

3. bjb wrote:
Took it easy on the front squat this morning.
2nd AMRAP of the WOD was a killer.

WOD: Total of 7 completed rounds
5 + 3 reps and 2 + 8 reps

Likely gonna try to squeeze in some cardio this afternoon.

Wed, February 13, 2013 @ 1:08 PM

4. Jordan Crump wrote:
SS: 93#
WOD: 3rds & 2rds + 7 DB squat cleans (med ball 12# & DB 20#)

Wed, February 13, 2013 @ 1:42 PM

5. Ray wrote:
FS - after 2-3 warmup rounds ever increasing
3x6 = 155,165,175

WOD
1st half 4rd plus 6WB (20# WB)
2nd half 2rd + a couple db squat clean #30 db

I felt 'ok' about the first half but was humbled by the dumbells, I started the 2nd half of amrap with 40s after 6 reps ran for the 30's...zoinks!

Wed, February 13, 2013 @ 5:19 PM

6. Rob Ford wrote:
SS: 195# - 215#

WOD:
6 Min AMRAP
16# wall balls. (20#ers were all taken)
Double unders
5 rounds.
2 minute rest.
4 Min AMRAP
10- 50# DB squat cleans
5 burpees.
2 rounds + 5 DB Squat cleans

The 50# DB's might have been a little much!!!

Wed, February 13, 2013 @ 8:03 PM

7. Lindy Lou wrote:
FS 3x6: 53, 63, 73

WOD:
4 min AMRAP
15 air squats
20 box steps {12"}

2 min rest

6 min AMRAP
10 DB thrusters (10#)
5 elevated push-ups

3 rds + 6 squats / 4 rds
with baby vest (which has gotten ridiculously huge)

Wed, February 13, 2013 @ 8:06 PM

8. Gulim wrote:
I'm not quite sure how to say this; you made it etmxreely easy for me!

Thu, February 28, 2013 @ 3:10 PM

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Thu, February 28, 2013 @ 11:25 PM

12. Jama wrote:
I can't hear antyihng over the sound of how awesome this article is.

Wed, October 7, 2015 @ 8:36 AM

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