Three tier WOD today...
PART I: Power Endurance
Complete as many 24"/30" Box Jumps as possible in 60 seconds, then rest 60 secs
REPEAT FOR 3 TOTAL ROUNDS (6 total minutes)
REST 2 MINUTES
PART II: Strength Endurance
Complete as many Front Squats as possible in 2 minutes with Bodyweight for men & 3/4 Bodyweight for women...
REST 2 MINUTES
PART III: Finish with some Anaerobic/Aerobic Capacity Work
Row for as many CALORIES as possible in 6 minutes...
Obviously, as usual since we only have 5 rowers we will stagger in heats of 5 athletes every 6 minutes...
The box jump height should be a challenging height that you can get at least 20 reps with in 60 seconds and the front squat weight should be a light to moderate weight, but try to get as close to the standard as you can... You will use a rack for the Front Squats...
POST YOUR TOTAL REPS FOR EACH ROUND OF BOX JUMPING, FRONT SQUATTING & TOTAL CALORIES YOUR ROWED TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
17 comments:
30" box jumps - 25, 23, 24
front squats - 21 @ 175#
Row - 124 cal
20" box jumps: 19, 16, 12
Front squats: 15 @ 105#
Row: 101 cals
JK - 30" 22,20,18 - 175#, 16 - 101 cal
21, 23, 24 w 20 in step up, 22 fsq at 65 #, 81 cal
28, 25, 24 @ 24"
19 Front Sq @ 120#
93kcal row
22, 21, 20 @ 30"
15 @ 135
85 cal
Dan
20/20/19 @ 24 " 20@115# 80 cal dawn
17,16,18@24"
15 @ 103#
75
16,17,18 @ 16" box / 15 @53# / 70 cal
15, 15, 16 @ 30" box/ 18 @190#/105 cal.
17, 17, 17 @ 20" box; 11 @ 953; 75 cal
16, 18, 17 @ 24" box
16 reps @ 113#
89 calories
23.22.22 30"
14 reps @ 165#
101 Cals
Anthony
17 17 18 30'box
13 reps @ 135#
93 cals
dave
20, 20, 22 box jumps - 30"
23 reps at 170#
97 calories
18(forgot to start counting)
20(busted my shin)
23(I'm a hot mess) --24"box
16@ 103#
86cal
Jen
22, 25, 25
17 @ 105#
106 calories
Post a Comment