WOD Blog

Tue, Mar 4 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3193 days ago)

Front Squats/Thrusters


(Rounds, Rx2)
• Warm-up
1. 500 row
2. 10 air squats
3. 10 push-ups
4. 10 sit-ups
5. 10 pull-ups

• Mobility
1. Inch warms
2. Couch stretch
3. Calf stretch (against wall)
4. Spiderman
5. Russian baby-maker and wrist openers

• Skill Work
1. Kipping
2. Front Squats

• Strength: Front Squats
1. 45# Bar x 5
2. keep added weight and work on form

• WOD (10 minutes AMRAP)
1. 95# Thruster
2. 10 Burpees over bar
3. 10 Air Squats
4. 10 sumo dead lift high pull with Kettle Bell (25k)


1st2 + 15 Rx2Derrick Wils Tue, Mar 4, 2014

Derrick Wils2 + 15 Rx2
65# thruster (worked on form for front squats)