That's a Rap

That's a Rap


Strength:

Front Squat, 3 x 10

Sport Strength:

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

WOD:

For Total Reps....

3 Min AMRAP
3 Deadlifts
6 Lateral Burpees over Barbell
Rest 1 Minute after AMRAP
6 Min AMRAP
6 KB Swings
9 Med Ball Sit Ups
Med ball sit up must touch ground in front of feet and touch the ground behind the the head every rep.

Daily Challenge:


Mobility:


Post loads for Front Squat and time for WOD to comments.

Burpee Challenge Day 37, Total 687

131 comments (Add your own)

1. Andrea wrote:
95-105

4 rds 120# DL (subbed lateral Burpees for bar facing)
8 rds + swings 1 pd, 14# ball

Fun!

Mon, October 29, 2012 @ 11:31 AM

2. Laura wrote:
Front Squat 3x10--63-73-73
(Wow--its been quite awhile since I've done these!)

WOD--
3 minutes-35 reps (one rep short of 4 rounds, dang it!) 115# deadlift
6 minutes-122 reps (8 rounds plus 2 KB swings), 1 pood KB and 8# ball

Total reps, 157

37 burpees, 23 from WOD

good one!

Mon, October 29, 2012 @ 11:36 AM

3. Ginny wrote:
Bench Press: 6 x 3 @ 125#
Incline Bench: 4 x 6 @ 90#
Back Squat: 5 x 165, 5 x 180, 5 x 190, 5 x 205
Front Squat: 5 x 125, 5 x 135 x 3

WOD:
3 Min AMRAP (6 DL 155#, 18 Lateral Jumps)
5 Rounds + 4 DL
1 Min Rest
6 Min AMRAP (6 KB Swings 2 Pood, 2 Bar Muscle Ups)
6 Rounds

Changes up the wod a bit because this was one we did at Oktoberfest Obliteration last weekend.

Mon, October 29, 2012 @ 12:15 PM

4. Sam wrote:
Front Squat: 3 x 10: 125/155/175
WOD
3 min AMRAP Dead lifts, Burpees, lateral barbell jump:
#95, 3 rounds
6 min AMRAP KB, Med Ball situps: 1 1/4 Pood, #14, 6 rounds

Never want to work out on Monday but always glad I did

Mon, October 29, 2012 @ 9:36 PM

5. Travis Washabaugh wrote:
Front squat: Sports @ 165
WOD: 5 rds 4 dl @265/6 rds 4 sit ups @ 1 3/4 pood 20#

Mon, October 29, 2012 @ 10:17 PM

6. Haywood wrote:
2 pood KB, drug 14 inches

75 dog-modified burpees (chest to ground, stand on hind legs= 1 rep).

personal record on all exercises.

Mon, October 29, 2012 @ 11:05 PM

7. Katy wrote:
Front squat: 95# x 7 sets

Wod: 5 rds + 3 dl with 115#, then 9 rds with 1 1/4 pd, 14# kb

Mon, October 29, 2012 @ 11:29 PM

8. Rob Ford wrote:
SS: 7X3 Front Squat @ 185#

WOD:
5 rounds : 185 # DL / lat burpees

7 rounds : 1-1/2pd / 20# med ball

Tue, October 30, 2012 @ 6:49 AM

9. Kristen Dolf wrote:
Haywood did soo good! he has perfected those dog-modified burpees.
PLEASE come back and visit!

Tue, October 30, 2012 @ 7:07 AM

10. Kristen Dolf wrote:
WOD: 7x3 Front Squat 175#

WOD:
A- 4 roungs, 215#
B- 5 Rounds, 2pd KB, 14#wb

73 Burpees

AND my FIRST bar muscle up...FINALLY

Tue, October 30, 2012 @ 7:09 AM

11. Ginny wrote:
Haywood killed it!

Tue, October 30, 2012 @ 6:47 PM

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125. http://newfoundlandatlanticsalmonfishing.com/nationwide-auto-insurance-in-manassas-va.html wrote:
My problem was a wall until I read this, then I smashed it.

Sat, January 9, 2016 @ 11:42 PM

126. http://leftrightgroup.com/professional-indemnity-insurance-in-the-aggregate.html wrote:
That's not just logic. That's really sensible.

Mon, January 11, 2016 @ 3:28 AM

127. http://sparklemetoo.com/vitural-school.html wrote:
This shows real expertise. Thanks for the answer.

Mon, January 11, 2016 @ 7:39 AM

128. http://balibumyoga.com/auto-insurance-roseville-mi.html wrote:
That's a nicely made answer to a challenging question

Mon, January 11, 2016 @ 6:49 PM

129. http://wisepuzzle.com/cheap-auto-insurance-saginaw-mi.html wrote:
I'm impressed you should think of something like that

Mon, January 11, 2016 @ 9:45 PM

130. http://ritchengineeringservices.com/california-minimum-car-insurance-coverage.html wrote:
You write so honestly about this. Thanks for sharing!

Tue, January 12, 2016 @ 7:48 PM

131. http://rumahcantikwanita.com/how-much-is-car-insurance-for-a-18-yr-old-girl.html wrote:
HHIS I should have thought of that!

Thu, January 14, 2016 @ 5:10 AM

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