10/22/2013

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat

5 reps every minute for 10 minutes @ 70%

Metcon (AMRAP – Reps)

16 min AMRAP
Max reps of:
1 min DB Snatch, alternating arms (75/50)
1 min Box Jump (24/20)
1 min Row for Calories
1 min Rest
(4 Rounds)

10 thoughts on “10/22/2013

  1. I have a question in regards to the buy-in and cash-out options that come up in the programming. Do you complete the buy-in, rest, do the workout, rest and then complete the cash-out? Or is the buy-in and cash-out included in the total time of the WOD?

  2. Front squat: 165#

    In metcon i did SDHP instead of row (i don’t have row-machine :()

    Metcon: DB snatch 75# – 35 reps
    box jump – 89 reps
    SDHP – 91 reps (910m row)
    Today i first time did WOD with my friend. It was amazing!!!
    I won on the 42 reps as a result of WOD! Thank you guys!

  3. 165# Front Squat

    Metcon:
    1 min DB Snatch, alternating arms (75/50) – 36# Kb – 20, 15, 15, 15 = 65
    1 min Box Jump (24/20) – 24″ – 20, 22, 20, 20 = 82
    1 min Row for Calories – 15, 15, 18, 21 = 69

    Total: 216 Reps