Friday, January 28, 2011

28/1/2011

Strength
Box Squat
5-5-5

Grab a box on which your hips end up lower than your knees when sitting. Squat down by sitting on the box. No bouncing, no touch & go. Sit back on the box in a controlled way. Then come back up.

WOD - 4 Rounds (Every 5 min)
3 Back/Front Squats @ 65-75% 1rm
1 Max Height Box Jump
Run 400m

*Feel free to mix the Squats up
*This is an all out effort every round. If your getting back with under 90seconds recovery time & your honestly going as hard as you can on run, then scale run distance as needed.

Post loads/round times to comments

11 comments:

  1. Box Squats: 90kgs each set.

    WOD:
    Rds 1 & 2: 1.29. (30" box & 20kg plate)

    Rds 3 & 4: 1.35. (30" box & 2 x 20kg plates)

    ReplyDelete
  2. Box Squats: 80kg-90kg-100kg

    WOD- with 80kg BS & 24" Box with 10kg Plate.

    1.2:20
    2.1:52
    3.1:56
    4.1:51

    Times include Weights & Runs

    I was happy with my results in the strength & WOD. Jody is getting faster with he runs which is awesome to see, great work mate. Good to see Kylie back into the swing of things. Great work Sunshiners :D

    ReplyDelete
  3. first of all Happy Birthday Johnny !!!! and greatwork this morning everyone.

    60kg box squats each set

    Wod 45kg front squat 24" box + 15kg plate (thanks Jo for sharing)
    subbed run for row, got all 250m in the 1 minute time slot
    400m in 1:42. 1:36, 1:38, 1:35

    Sprint trained this morning at FF 6km in 29:20 half of this was walking at 7KM/hour the rest was sprinting 1minute interval@ 16, 17, 18 KM/h,( getting faster with my 1 minute work ratios ) :)

    Adios Amigos

    ReplyDelete
  4. Box squats: all 3 sets of 5 @ 35kg

    WOD: 30kg back-squats
    21" box jumps
    run times: 2:07, 2:03, 2:01, 2:05

    ReplyDelete
  5. Box squats:
    5 @ 50kg
    5 @ 60kg
    5 @ 70kg

    WOD
    Front squats @ 60kg
    24" box with 3 x big 20kg & 1 x 5kg plates

    Runs: 1:14, 1:17, 1:21, 1:18

    ReplyDelete
  6. Box squats - 45kg did not use racks
    Thanks V for your help getting the bar onto my back for first set! haha! Other sets I was able to C&J the bar on my own (Yay!)

    WOD
    Front squats @ 45kg
    24" box with 15kg plate

    Times for each round (squat, BJ & run combined): 2:29, 2:20, 2:17 & 2:11.

    ReplyDelete
  7. Box Squat
    80,90,100

    WOD
    Front Squat 80kg
    30inch with 4 x 20kg plates
    Runs-1.17 - 1.28

    ReplyDelete
  8. Box squat: 70, 80, 80

    Wod: 2:21, 2:05, 2:01, 2:11 (times for all combined)

    ReplyDelete
  9. Box squat
    5 @ 60kg
    5 @ 70kg
    5 @ 80kg

    WOD -
    80kg front squats
    38.5" box
    Total time per round - squat, box jump and run included
    1:47
    1:51
    1:54
    1:50

    ReplyDelete
  10. Marie

    WOD
    30kg squats
    24" box
    2:42
    2:40
    2:45
    2:30

    ReplyDelete
  11. Front Squat @ 50kg
    2.14min
    2.08min
    2.02min
    2.03min

    ReplyDelete