Strength
Front Squat 6×6, sets across.
Rest exactly two minutes between sets.
Metcon
Partner WOD:
7-minute AMRAP
20m Suitcase Carry (100/70)
Pushup Plank Hold
Score is total meters on suitcase carry. Post results to Wodify.
If anyone wants some free help on improving your shoulder press and/ or push press, come on down to the gym at 4:20 PM this Sunday, October 14th. The trainers will be working on perfecting their coaching for these movements and would love to have some live specimens to make improvements on.
What are you doing this weekend? Here are two things: Memorial WOD for Plymouth Officer Brad Fox at CF Generation, and Defeat Dementia 5K at DelCo Community College!
Clearly he needs to do hand release burpees to make his chest touch the ground! That’s pretty awesome with the back tuck.
Omg! I so want to learn the burpee back tuck … wish I still had my back tuck from years back.. Pretty cool video.
I am also game to be a guinea piggy on the Sunday at 4:20 press session. Count me in
So, originally I was going to front squat 95 today for the 6×6 but I ended up going lighter (def too light); however, I’ll allow it since my quads are the only thing still sore from this weekend. Tomorrow I think I’ll feel 100% again.
70 6×6
Metcon w/Stacie 525 m (26 20 m carries + 5 m) I LOVED IT!
Getting back in the groove, feeling the flow. Awesome job 5:30!
Strength: 105 6×6 felt good for not having squated in a couple months.
Metcon: 390m rx partnered with Ryan M.
Awesome job to Stacie and Joy, they crushed that one!
Strength: Front Squat – 195# 6×6
Metcon: 380m (partnered w/ Shawn)
If you’ve got an idea of where your 1RM, I’d use 70%-80% of that. I used 75% of my theoretical 1RM. I found this to be challenging, but I was able to get all the reps in.
Did the met-con first this morning with Nichole, who was giving me shit for suitcase carrying too fast. We ended up with 23.75 carries or 475 yards worth…I think. I kept losing count. Kudos to her for stepping up and using the Rx weight.
Front Squats afterward – 235# 6×6.
Looking to do some C&J and RDL’s at lunch time.
OMG that is my next goal! Zach can we make this happen soon? HAHA! Maybe if we get a mini trampoline.
Rest day today! More cool times in BBC last night with Zach and the gang. Lots of fun stuff including more pull-up negatives…got three in a row that lasted 20 seconds, nice to see some improvement already. Ended the evening with a sweet metcon: 5 rounds of row 250/15 Russian KB swings. Worked at about 80% of max effort and finished in 9:05 I believe.
PS: this metcon looks super fun. Sad to miss it!
The back tuck is a skill that I’ve wanted to learn for.ev.er.
I keep asking Erin to teach me, but seeing as how we have no safe landing area, it has never happened.
It’s the sole reason I would sign up for the Gymnastics Clinic thing.
LunchWOD-
C&J up to 225. My jerk sucks, I need to start doing it at least once a week.
“Grace” – 30 C&J @ 135# for time – 3:50 (PR is 3:33)
That’s how I’ve always done my burpees!
Sheldon, I wasn’t giving you that much of a hard time, I was mainly joking. I just happen to be a smart ass at 5:30 in the morning (Chris usually has to deal with it). And plus, you beast out wods like its nobody’s business, which can be a tad intimidating to someone who doesn’t beast them out.
I managed to front squat 75# 6×6, and there wasn’t much of a struggle during any of my sets. I probably could’ve gone heavier
That is what Chris makes the 530am class do as a warmup every morning. Then he yells at us and tells us that if we dont have them yet to practice on the asphalt.
Col, I have a mini and big trampoline for you!
Hahaha, Nichole, I only beast out certain workouts. If you hadn’t been “beasting” the carries in your own right, you would have seen my weakness in planks!