| SWOD: 3x5 Back Squat | AMRAP,Tabata: Tabata CFNA | |
3x5 Back Squat
SWOD: Weight
Today you are to stretch, warm up dynamically, then get in a good 3-4 warm up sets. Then I want same weight for all three sets. Good movement control on the weight on the way down, and explode out of the bottom.
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Chosen as WOD: Fri,Sep 15,2017 Tue,Sep 12,2017 Thu,Jul 20,2017 Mon,Jul 17,2017 Thu,Jul 13,2017 Mon,Jul 10,2017 Mon,Jun 26,2017 Mon,Jun 12,2017 Mon,Jun 5,2017 Thu,Jun 1,2017 Thu,May 25,2017 Mon,May 22,2017
| Bill | 265 Rx | | | ryan s | 255x2 275x1 Rx | | | Sebastian | 205 Rx | | | Denny | 205 Rx | | | Keyton | 205 Rx | Moving on up! all 3 sets. | | Christina J | 190 Rx | | | Cedric | 185 Rx | | | silvia cal | 165 Rx | all 3 sets! | | Shioban | 165 Rx | all 3 sets | | Danielle C | 145 Rx | OMG YAY | | Surya | 145 Rx | | | Madhu | 145 Rx | | | Kaye | 130 Rx | new Romaleos! justified purchase. 5-4-6 | | Carla | 115 Rx | all 3 sets. keeping position | | bobbi | 60 Rx | | | | Results Posted: 15 |
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Tabata CFNA
AMRAP,Tabata: Reps
Today we are adding some fun to our tabata:
Its 4 movements, each one is done for 8 rds.
Each rd. is 20 sec of work, followed by 10 sec of rest.
Once 8 rds is up move into the next movement immediately no REST!
-Bottom-2-Bottom Air Squats, 10 sec of rest done holding bottom position of squat.
-Sit up's (butterfly)
-Push Up's (hand release)
-Row for Calories
record all your reps..have fun!!!
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| Francois | 351 Rx | 106-101-84-60 | | Bill | 348 Rx | 113, 100, 62, 73 | | Cedric | 332 Rx | 106SQT/95SU/79PU/52Cal | | Rom | 322 Rx | 103-96-72-51 | | Christina J | 315 Rx | 94SQ/104SU/72PU/45Cal | | Eric Ti | 307 Rx | 101-80-78-47 | | Michelle U | 298 Rx | 100-82-80-36 | | Keyton | 296 Rx | 109, 80, 64, 44 | | Shioban | 289 Rx | welcome back!!! | | Denny | 278 Rx | | | Christine W | 266 Rx | 88-70-66-42 | | Kaye | 265 Rx | 96-66-64-39 | | Umair | 248 Rx | | | Danielle C | 248 Rx | 81-69-58-40 | | Jake W | 239 Rx | 77-72-45-45 | | silvia cal | 231 Rx | | | Madhu | 229 RX Rx | 70SQ/60SU/62PU/37CAL | | Surya | 219 Rx | 65 72 49 33 | | Sudarsana | 217 Rx | 69-60-57-31 | | Sebastian | 216 Rx | 70SQ/58SU/45PU/43Cal | | Carla | 193 Rx | | | bobbi | 115 Rx | | | ryan s | 278 | 90-70-68-50 | | | Results Posted: 23 |
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|  Bob Ca 12:35pm
I like the results I see...remember to try and add 5lbs each time you squat to your sets. If you have been working hard by the end of this month some of you may have went up over 30 lbs on your Squat..!!
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WOD was 1 mile run for time on Jul 23,2017 (63 days ago)
Fri,Sep 29,2017 at 6:30pm Everyday Warrior - Battle Series WOD 2
