The Heavy

 In WOD

WOD 10/31/12

Front Squats 3-3-3-3

To to have your last set be roughly 90% of your one rep max

 

“Litvinov”

5 Sets of:

10 Front Squats @ 65% of 3 rep max

200m Sprint

 

Recover roughly 3 minutes between sets. Each set will be timed individually.

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Showing 11 comments
  • Jj
    Reply

    Oh litvinovs. How I’ve not missed you

  • Krystal
    Reply

    3RM 123#

    Rounds: 59s, 1:03, 1:02, 1:04, 1:01 using 83# for front squat. Really started to slow with the squats and had to really push the sprint to try to keep consistent times. The “simplicity” of a heavy lift followed by speed work really isnt so simple!

  • Braxton
    Reply

    Skill Work
    135/155/175/195 – 3RM PR

    WOD: 1:18/1:12/1:16/1:20/1:14 @ 115#
    Felt really slow today.

  • Elyse
    Reply

    155# 3RM… had some extra time so I did a 175# 1RM 🙂

    1:20, 1:21, 1:28, 1:26, 1:20 @ 100#

  • Jeremy Johnstone
    Reply

    215×3(10#pr) 245×1(20#pr!!!!)

    used 140 on the wod. 1:40, 2:15, 1:44…ran out of time for the final two rounds

    ever since we started the outlaw program, my weights have increased significantly! thanks neal!

  • Kay
    Reply

    135# 3RM 185# 1RM

    1:45, 1:50, 1:49 @85 front squats
    1:55, 1:55 @ 45# goblet squats

  • Taillon
    Reply

    190×3 on FS, 5lb PR. Wod @ 120lbs; 1:19, 1:14, 1:07, 1:10, 1:03. I felt really good all class. Was trying to get a minute flat, but not today.

  • Jj
    Reply

    215 for one. Pr
    200 for three pr

    119 119 113 113 114 at 125. Good day

  • Neal
    Reply

    Wasn’t able to do the metcon but got a new 3RM on Front Squats with 270#

  • Josh T.
    Reply

    Just had to outdo me Neal!
    265# x 3 reps on FS
    1:08, 1:12, 1:12, 1:15, 1:15 at 175#

  • Danielle H
    Reply

    20# PR for 3RM @ 165# and a 1RM at 180# …had a little more left in me.

    1:35, 1:40, 1:24, 1:22, 1:21 @ 105# FS

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