Front Squat 3-3-3-3-3
Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Advanced RX: Squat Snatch (Touch & Go) : 3 Rep Max & 5 RFT: Chest-to-bar Pull-ups, Thrusters and Sumo Deadlift High-pulls
Advanced RX Class:
Squat Snatch (Touch & Go) : 3 Rep Max
Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.
Squat Snatch (Touch & Go) : 3 Rep Max
Squat Snatch (Touch & Go) : 3 Rep Max
Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.
Back Squat 7-7-7 & 5 RFT: Burpee Box Jump Overs, Ball Slams and Handstand Push-ups
Weighted Pull-up 2-2-2-2-2 & 3 RFT: Runs, Kettlebell Swings and Bar Muscle Ups or Helen
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Kettlebell Swings and Bar Muscle Ups
3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
7 Bar Muscle Ups
Or “Helen”
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-Ups
Hollow Rocks : 50 Reps for Time
For time:
50 Hollow Rocks
Weighted Pull-up 2-2-2-2-2 & 3 RFT: 400 m, Kettlebell Swings and Bar Muscle Ups
Hang Squat Clean 3-3-2-2-1-1-1 & FT: Double Unders, Front Squats and Ring Dips
Hang Squat Clean 3-3-2-2-1-1-1
Hang Squat Clean 3-3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Double Unders; Front Squats and Ring Dips; Double Unders
For time:
75 Double Unders
— then —
(Choose your rep scheme)
45 Front Squats (135#/95#)
45 Ring Dips
— then —
75 Double Unders
* Break up the Front Squats and Ring Dips however you want so long as you complete the work.
BTWB
Pic by @robcwilson
Pick your path style WOD today by getting to break up the reps into your own scheme. It’s always fun to see what people choose.
Looks who is almost as famous as Rich Froning!
Julianna Hasselbach is #PinkRedefined
“Froning: The Fittest Man in History” will be available on iTunes Oct. 2, 2015.
Shoulder Press 5-5-5-5-5 & Chipper: Row (calories), Wall Balls, Toes-to-bars, Burpees, C2B, Run, and Rope Climb
Shoulder Press 5-5-5-5-5
Shoulder Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row (calories), Wall Balls, Toes-to-bars and 4 more
For time:
60 Row (calories)
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Burpees
20 Chest-to-bar Pull-ups
Run 400m
1 Rope Climb 15 ft
Shoulder Press 5-5-5-5-5
Shoulder Press 5-5-5-5-5
Shoulder Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.