Monday, February 6th

WOD

Five 3-minute rounds of:
185/125-lb. front squats, 10 reps
10 box jumps, 36/30-in. box
Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round to comments.

Comments

  1. El Capitan says:

    This one will have your legs shaking like Bambi. Be sure to shake off the legs before you attempt your first box jump. (36″/30″ is high) By the time I got to the rower I had anywhere between 1:45- 1:30 to go all out on the rower. 3 min rest is just the right amount of time. If you can’t do the front squats unbroken then think about breaking it up into 2 sets. Good luck!

  2. This workout looks awesome- can’t wait!

    Also, I signed up for the Open! Let’s do this!

  3. @sally you got this.

  4. 88 total cals (18,18,17,17,18)
    65#
    24″

  5. Struggle Bus kind of morning.

    FS: 170#
    BJ: 32″ (I started out at 34″ but the landing was bothering my knee)

    Calories: 50 (12/14/10/7/7)

    Tough but fun…. As I said to Matt, maybe add Wall Balls, and a max DL to the end of each round next time :)

  6. FS unbroken
    cal breakdown: 22,23,24,22,26

    117rx

  7. 73 cal @ 103# w 24″ step ups
    Did the first round @ 123# and barely made it to the rower so dropped

  8. Front Squats unbroken

    Box jumps surprised myself…

    Cal row: 21-18-20-21-21

    101Rx’d

  9. 88 (105#)

    cal row: 20-18-16-15-19

    broke first four rounds of FS into 6+4, last set unbroken cause Liz said “go unbroken.” wish I’d held on for all rounds because it bought a whole lot more time on the rower

  10. 61 total cals (18-10-4-9-20)
    145#
    36″

  11. GUYHANANYA says:

    Front Squat: 85
    Total Cals: 68
    24″ Box Jump

  12. El Capitan says:

    cluster emom 135,155,175,195, 215,225,235,250 (f)

    metcon for time
    20 cal row
    20 power snatch
    20 cal row
    3:20 rx

    gymnastics 3 msu emom for 5 min.

  13. 400m lunge
    – 10:20

  14. 5 Rounds:
    8 x 1-1/4 front squats w/ 24kg dbs
    Max strict HSPU (12/9/8/7/6)

    Feeling a bit under the weather so I’m happy I was able to squeeze this in.

  15. 85rx. Dropped the bar with one to go in the last round and lost 30s to getting it picked up :(

  16. Unbroken on front squats and box jumps. Got to the rower each time with ~1.30 minutes to row, so need to shoot for stronger rowing next time.

    Front squats – 85# for 3 rounds & 75# for 2
    Box jumps – 24 inches (tried 30 a couple of times and made it, but not comfortable yet)
    Row cals- 22, 22, 21, 22, 17

    Total cals- 104

  17. 75# 20″ 87 cal

    Classic x fit w/o fun!

  18. 128 Cal RX – 35-27-22-21-23

  19. 140 rx
    44-29-24-23-20

  20. 142 Rx

    30 28 26 28 30

    Struggled with foot strap on 3 round

    Finally caught you little speedsters in something

  21. that was a tuff-un.

    76 cal, 165#, 36″
    (12-22-15-10-17)

    FOOT STRAPS UGH

  22. 83 calories
    103# FS, 19 inch jumps

  23. 58 cal
    83#
    24 inch box jump

  24. PlayGurlPattyG says:

    FS – 73
    Cal 14
    24″

  25. David Perlow says:

    72 calories @ 115# and 36″ box jumps

  26. Michele Adler says:

    75#
    47 cal
    24″ box jumps

  27. LaurenMargaret says:

    98 Calories (23, 22, 20, 15, 18)
    Round 1&2 @85
    Round 3-5 @75