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
Box Squats: 90kgs each set.
ReplyDeleteWOD:
Rds 1 & 2: 1.29. (30" box & 20kg plate)
Rds 3 & 4: 1.35. (30" box & 2 x 20kg plates)
Box Squats: 80kg-90kg-100kg
ReplyDeleteWOD- 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
first of all Happy Birthday Johnny !!!! and greatwork this morning everyone.
ReplyDelete60kg 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
Box squats: all 3 sets of 5 @ 35kg
ReplyDeleteWOD: 30kg back-squats
21" box jumps
run times: 2:07, 2:03, 2:01, 2:05
Box squats:
ReplyDelete5 @ 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
Box squats - 45kg did not use racks
ReplyDeleteThanks 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.
Box Squat
ReplyDelete80,90,100
WOD
Front Squat 80kg
30inch with 4 x 20kg plates
Runs-1.17 - 1.28
Box squat: 70, 80, 80
ReplyDeleteWod: 2:21, 2:05, 2:01, 2:11 (times for all combined)
Box squat
ReplyDelete5 @ 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
Marie
ReplyDeleteWOD
30kg squats
24" box
2:42
2:40
2:45
2:30
Front Squat @ 50kg
ReplyDelete2.14min
2.08min
2.02min
2.03min