Tuesday, September 18, 2012


10 Minutes to Find a 3 Rep Max Front Squat

NOTE: Racks allowed.


7 minute up ladder (3-6-9-12….) of:
Thrusters (100#/65#)
C2B Pull ups

NOTE: NO racks.


For Effort: 100 Hollow-Body Rocks…Every time you stop rocking, do 2 Burpees.

6 pm Skills: Gymnastics

15 thoughts on “Tuesday, September 18, 2012

  1. First day back after a busy week. In retrospect, I probably should have stayed home.

    FS at 165#
    Started Thruster / C2B ladder but stopped after round of 6 with low back pain.

    1. Thanks Bryan! I missed you at noon! I gotta work until 3 tomorrow so I’ll be going to a later class, but I’ll see you on Thursday.

      185 lbs. FS
      72 RX metcon

  2. First day back after 2 weeks of traveling!
    FS: 95 #s
    Ladder : 44 with. 55# thrusters and bands for c2b
    Combination of plank holds and knees to elbows instead of the hollow rocks.

  3. FS: 145# which is a PR for me at any rep count – I’m still trying to figure out what my max is for all lifts.
    Ladder: 66 reps rx

  4. FS: 135# 3 rep
    2 rep at 140#

    12.5: 60 RX which was 4 more than I did in the open

    my c2b felt a lot stronger-I remembered this workout being really hard for me

    thanks for coaching Pat! good 8:30 crew.

  5. Front Squat 3RM, 170. That’s a new PR by 8 pounds. I almost stopped at 155; thanks to EB, I went for 165. Didn’t realize that 165 was a new PR so I tried 170 and got it. Thanks, Emily!

    64 reps on the metcon with RX weight and blue band for CTB.

  6. Happy Birthday Jud! So glad I got to spend it with you at the gym… well, a glass of wine would have been better but I’ll take what I can get!

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