Strength/Skill Work: Back Squat
WOD
As many rounds as possible in 14 minutes of:
400m run
50 feet single arm overhead walking lunge (Complete 25′ per arm. M-45lb DB or KB, W-25lb DB or KB)
7 Hanging toes-to-bar
This WOD was last completed on 090730. Check your books and exceed what you completed last time!
***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th. Not to worry supplemental work-outs for at home fun will be posted. ***
WOD “Franzilla”
21 front squats
21 pull-ups
15 push-press
15 pull-ups
9 thrusters
9 pull-ups
for time
Brian 105/4:57
Chris 65/7:30
Jason 75/7:59
Jerry 105/7:59
Great WOD Brian is moving into a zone by himself
Nice work to Jerry’s crew!
Name Rounds Ovrhd lunge wght Run/Row Distance Back Sqt
Dawn 4+250m 15 250m row
Brooke 4+180m run 18 200m run
Matt B. 4+400m run 35 400m run 3x165lbs
Jason 4+150m run 25 400m run
Mike P. 4+200m+25ft lunge 25 200m run 3x229lbs
Bill 5 20 250m row 5x105lbs
Micah 4+400m 12 400m run 5x52lbs
Eva 5 15 250m row 3x105lbs
Elizard 3+400m+30ft 18 400m run 5x95lbs
Amy H. 4 10 400m run 5x38lbs
KK 5+50m 25 400m run 5x187lbs
MCK 4+400m 15 400m run 5x111lbs
Janice 4+200m+w. lunge 10 200m run 5x88lbs
Shalene 3+400+WL+2KE 15 400m run 5x53lbs work sets
Shaye 4+250m run 15@side 250m run 65lbs “w/good form”
Kimberly 4+220m row 15/12 1-400mrun/250m rows 63lbs “w/good form”
Katie 4+400m run 20 400m run 1x163lbs
Anne 4 7x18lbs KB press per arm 250m row
Lizie 5+50m run 8 400m run 1x87lbs
Tony 4+~150mrun 9 250m run 3x105lbs
Anna 4+400m+3lunges 5 400m run 5x27lbs
Shannon 6 n/a 400m run
Elin 4+400m, 2lunges 20 400m run 1x170lbs
Ashley 5+50m 10 200m run 3x119lbs
Eliz Hake 4+200+WL 15 200m run 1x119lbs
J$ 5 +125m 10 200m run (Up from 4 rounds with same run and wght in July. Great job Jess!)
Dang. Go Katie with that bad-ass back squat!
Thanks for the shout out, Micah!
Thanks for the nice work Shanna, Your WOD’s are fun and challenging. look forward to seeing you at the 101
Correction on my back squat posting 5 X 111 lbs not 11 lbs!
My apologies to MCK for the typo on her back squat. The remainder of the evening results have been added.