Strength/Skill Work Front Squat: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max.
WOD
5 rounds for time:
100m grip farmer’s carry (hold dumbbell’s on wide side or plate’s from edge M-25lbs, W-15lbs)
12 kettlebell swings (M-53lbs, W-35lbs)
15 knees to elbows
awesome, I was worried it was going to be box jumps and running….
Greetings from West Virginia!
Sounded like a doable WOD given our limited resources. Substituted more weight for farmers carry since dumbbell had 8″ wide ends (MCK 20#, KK 35#)so grip carry was not possible. Knees to elbows made up for it since we had to hang from an overhead 3″ steel channel support from a piece of fitness equipment. Kettlebell swing with dumbbell (MCK 24#, KK 35#).
After the first round, the name for this WOD became evident. Our arms felt like we had been moving around like a gorilla and swinging from trees! Since we had to make slight modifications, we will call our version “Baboon”.
No strange looks from others working out but they looked half asleep while “exercising” with headphones and TV’s going.
Times MCK 12:58; KK 12:27.
more fun than one can describe in mere words !
love the WOD’s CFA comes up with – and the awesome
people; coaches and members that are a privilege to work out with
I LOVE YOU GUYS! So great to be back. BTW, for me today: Front Squat: 5 rep, 135 (3 rep 145) both PRS; Time: 16:05 (I think), w/ 25s and a 45.
I so wish that I was there to do this WOD instead of being trapped in the Miami airport!
yea, that was a good WOD…’me grip you longtime’
Results:
15:43 Rustan
15:52 Shalene 20lbDBs farmer, 35lbKB
14:07 Daniel T. 20lb farmer, 35lbKB, FS 125lbsx5
12:40 Sarah E. 15lb farmer, 20lbKB
12:34 Steven M. 22lb plates farmers, 35lbKB
16:12 Chasedy 10lbs Farmer, 35lbKB
12:47 Elizabeth H. 15lbDBs farmers, 35lbKB, FS 95lbsx1
12:27 Kase 10lbs farmers, 20lbKB
11:07 RK 25lb plates farmers, 53lbKB Rx’d
15:08 Amy H. 8lbDB farmers, 15lbKB
14:19 Heather 12lbDB farmers, 35lbKB
14:27 Kelly 15lbDB famers, 25lbKB
13:00 J$ 15lb farmers, 25lbKB, FS 144lbsx1!!
12:12 Robert Farmer
12:26 Micah
13:27 Chris Tate
17:13 Taye 15lb farmers, 35lbKB
13:23 Brutal 25lb plates farmers, 45lbKB
14:42 Brian 12lb farmers, 25lbKB
16:26 M3 25lb plates, 53lbKB FS 175lbsx5
9:44 Shanna 15lb plates farmers, 35lbKB
11:49 Daniel Smith 25lb plates farmers, 53lbKB
Matt Baldwin 16:05 25lbs farmers, 45lbs KB, FS 135lbsx5, 145lbsx3