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WOD for Friday 10-11-13

October 11, 2013

Strength 1-  Squat Movement 3×3 for load.  Get all your reps (95%)

Strength 2- Alternate Squat Movement 3×5 @ 2-2-2-2 tempo, for completion.

Work-

a)-5 Attempts for cumulative time-  Backwards Bear Crawl.  1 Length of AstroTurf.

b)- 50 Grasshoppers for time

c)- 2×20 GHD Back Extension For Completion.

 

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9 comments

  1. Front Squats 195, 195, 200
    Tempo controlled back squats at 155
    Backward bear crawl 47 seconds


  2. BS – 80x8x5
    FS – 60
    Backwards bear crawl – yeah not so much. Don’t try that at 7.5 months pregnant. 20 min on air dyne instead


  3. BS 2775=300, 310, 315
    FS 155, 175, 175

    Rev Bear crawl 44seconds


  4. BS = 255, 265, 270 (only got 2)
    FS = 135

    Rev Bear Crawl – Slow. 55 seconds I think. Glenn lapped me like each time. He went speedy gonzalez mode.


  5. Over Head Squat 3×155, 3×175, 2×175 failed on 3rd
    tempo back squats 2 2 2 2 185
    backwards bear crawl total time 38 seconds

    Thanks Brock for a fun way to end the week. Total blast and in my opinion 6am class feels like we all are family. Love it!!


  6. FS = 145×3, 155×3, 165×3 = 1,395
    Alt. squat (BS) = 145×5, 155×5, 165×5
    Reverse bear crawl = 87
    GHD back ext – 2×20

    It took me 2 rounds to figure out the best approach to the reverse bear crawl….wide legged stance.


  7. BS 275,275,275×3,,,,bear crawl reverse 52


  8. Front Squat
    155×3, 165×3, 170×3 = 1470
    Bear Crawl = 60?


  9. BS – 255/265/270 – 237
    FS – 135
    Backwards bear crawl – 47 sec



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