Banded front squat 12×2 (approx 50% of your 1RM front squat)
Then
Sprint 400m backwards
Notes: John and Nikki can’t make it to wings tonight, so if you go eat some extra for us! We’re in for next week!
Daily WOD – April 6, 2012
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In for 6:15!
me too
Leave your edge at home in the AM Joe : )
In for 6:15 also.
For clarification, today’s WOD is banded front (BOX) squats.
Results from 6:15am (weight, band, box, 400m)
Lindsey 65#, mm, 12″, 3:22
Matt 105, mm, 16″, 2:49
Natalie 53#, mf, 16″, 5:00
Stephanie 38#, mg, 16″, 3:58
Joe 155# (back), P, 12+45″, 1:40
Mike S 125#, P, 12″, 2:12
Hmmm…only a 1:40, huh Joe? Still tired from yesterday? Zing!
I ran it forwards and asked Nikki to promise not to tell.
Results from 4:30 & 5:30pm (weight, band, box, 400m)
Kevin 141#, P, 12″+45#, 1:57
Craig 165#, P, 16″, 1:51
Mark 111#, P, 12″+45#, 1:44
Nick 75#, G, 12″, 2:15
Eric 125#, G, 12″, 1:54
Tanner 165#, P, 12″, 2:14
Gil 75#, mm, 16″, 2:27
Karen 95#, mm, 12″+25#, 3:37
Killa 95#, P, 12″+25#, 2:04
Great job tonight everyone! Some great times on the backwards 400m run, keep up the intensity!
Forgot to mention each class had a bonus cash-out…BONUS!!
4:30pm (3 min AMRAP: 10 box jump overs & 10 box dips)
Kevin ?
Craig 6 rounds
Mark ?
Nick 7 rounds +14
Eric 6 rounds +16
Tanner 5 rounds
5:30 (max ring hold)
Gil 1:00
Karen 0:08
Killa 1:00
Totally misread this one… without bands at my disposal I did thrusters instead at 50% of 1RM front squat. But I decided to make it metcon, doing 2 reps every 30 secpnds for 6 minutes… and I totally missed the “box” part. Oh well, good work anyway.
And I skipped the 400m backwards run… the neighbors already think I’m insane.
Tomorrow’s looks ridiculous, especially given equipment constraints. 60 wall balls against a tree? Should be a blast…