Warm-Up
Coach’s choice
WOD prep
Prep the loads for the squats.
Over head squat, Back squat and front squat.
The loads you choose must com from the floor.
Aim to complete each set of squats in 2 sets or less.
*If your new to the overhead squat or are limited with range of motion use a dowel or bar and work on range and positioning.
Gather your plates for each weight change.
* Only take 2 of each plates
(2)2.5’s, (2)5’s, (2)10’s, (2)15’s, (2) 25’s, (2) 35’s, (2) 45’s
WOD
Ass to Grass
AMRAP in 14 minutes
Part A
From 0:00-12:00, 1 round of:
100m run
30 Overhead Squats (65,45)
100m run
25 Overhead Squats (95,65)
100m run
20 Back Squats (135,95)
100m run
15 Back Squats (175,115)
100m run
10 Front Squats (205,135)
100m run
5 Front Squats (225,150)
*All squats will be taken from the floor
*Scale loads as needed.
Part B
AMRAP in 2 minutes of:
Toes-to-Bars
Endurance & Stamina
OTM for 20 minutes
Minute 1 15/10 calorie row
Minute 2 10 burpees
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 27
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
Ass to Grass: 105+19T2B | 0,0,35,40,45,45
Used the dowel for the overhead squats to save my shoulder which was feeling decent today so I didn’t want to push my luck. Could have gone heavier on the back squats which I’m much better at than front squats but I was sticking with the plan to add versus subtract weight. It was hard to squeeze in all the rounds in 12 minutes but I managed to do it with seconds to spare. Getting a rhythm on the T2B was hard!
Ass to Grass: 100 Total Reps (finished set of 10 Front Squats) | OHS: 45#/50# | Back Squat 65#/70# | Front Squat: 75# and planned for 80# on the last set, but did not quite get to that
TTB: 24
Really fun workout! Excellent opportunity to practice all of the squats – I focused on engaging my lower back and stabilizing so I kept myself in a good position. I also tried not to lock eyes with MJ as I kept a neutral head position. I had to look under his arm as to avoid any awkward moments 🙂 Good luck to Hanna tomorrow at the Dynamic Duo competition!!!
Ass to Grass
45,95,135,155,185
93 reps..3 reps into the 155 front squat
33 toes to bar.