Sunday, September 23, 2012

Monday 9.24.12


1.  Back Squat
Work up to a 3 RM

2.  Front Squat
Work up to a 10 RM

3.  Sumo Dead Lift
3 x 8

4.  AMRAP 1:
Thruster 95/65
Immediately followed by:AMRAP 6:
5 Pull ups
10 Power Cleans 95/65
15 Double Unders
Post scores for both AMRAPs separately.
Posted by at

41 comments:

  1. QuinnSeptember 24, 2012 at 5:39 AM

    Nothing in the tank today. Just one of those days, I reckon....
    1. 305#
    2. 225#
    3. 245/255/255
    4. AMRAP 1: 22
    AMRAP 6: 4rds + 10 Pwr Cleans.

    M/35/180/5'10"

    ReplyDelete
  2. Amy KbaumSeptember 24, 2012 at 8:29 AM

    1. 170#
    2. Skipped
    3. Skipped
    4. AMRAP: 1 21, AMRAP 2: 4rds + 5 Pull ups + 5 P Cleans

    Have a sick child at home, so short on time today.

    ReplyDelete
  3. Chris WSeptember 24, 2012 at 8:30 AM

    What is the reasoning for Doing all the Sumo Deadlifts, instead of the conventional Deadlift. Im sure its a good reason, Im just curious. Thanks

    ReplyDelete
  4. UnknownSeptember 24, 2012 at 8:40 AM

    BS: 165# ran out of time
    Amrap 1: 22 rx
    Amrap 6: 3 + 15
    FS: 135#
    Sumo DL: 8 x 205#, 8 x 215#, 8 x 220#

    ReplyDelete
  5. davidcurran234September 24, 2012 at 9:18 AM

    3rm: 255#
    10rm: 185#
    AMRAP 1:22 reps
    AMRAP 2: 4rds + 7
    First "Fran" cough I've had in a while...loved this one!

    ReplyDelete
  6. JonSeptember 24, 2012 at 9:27 AM

    Bs
    315

    F's
    210

    Sdl
    135

    21thrusters
    3 rounds + 5 pulls + 5cleans

    ReplyDelete
  7. EugeneSeptember 24, 2012 at 10:45 AM

    1. Back squat – 3 X 245# (too big a jump to 265#)
    2. Front squat – 8 X 195# (should have had 10 reps on this!)
    3. Sumo Deadlift – 3X8 @ 195# (too lazy to increase weight after front squats)
    4. Pegasus Rx
    AMRAP 1 Thrusters – 21
    AMRAP 6 – 4 rounds + 5

    ReplyDelete
  8. UnknownSeptember 24, 2012 at 11:07 AM

    1.) hit 305 x 3 (PR)
    2.) 10 @ 205
    3.) 3x8 @225,255,275
    4.) AMRAP 1 Thruster- 25
    5.) AMRAP 6- 4 Rounds + 10

    ReplyDelete
  9. DBellSeptember 24, 2012 at 11:08 AM

    1. Back squat – 245#
    2. Front squat – 205#
    3. Sumo Deadlift – 3X8 315#
    4. AMRAP 1 Thrusters – 17
    AMRAP 6 – 4rds+15 (30SUs rds2-4)

    ReplyDelete
  10. UnknownSeptember 24, 2012 at 11:09 AM

    Patti Comeaux
    BS - 3RM 180
    FS - 10 RM 125
    SDL - 180

    Thrusters - 20
    AMRAP 6 (RXD) 3Rds + 3

    ReplyDelete
  11. potsySeptember 24, 2012 at 11:11 AM

    BSx3 - 365 (PR)
    FSx10 - 245 (PR)
    AMRAP 1 - 32
    AMRAP 6 - 3+25
    SDL 3x8 - 315

    ReplyDelete
  12. AQSeptember 24, 2012 at 11:56 AM

    Tired today and not feeling it!

    -BS x 3 - Stopped at 185 (Did 205 x 3 last week)
    FS x 10 - Did one set at 125
    SDL 3 x 8 - 195/215/235

    Thrusters - 22
    6 min AMRAP - 5 rounds + 14 reps rx

    ReplyDelete
  13. UnknownSeptember 24, 2012 at 12:11 PM

    1. 215 (llast week only could do this 2 reps)
    2. 165 across (same as last week but much better/last 2 reps were hard)
    3 Sumos - 235/245/255 with standard/not mixed grip which makes it harder for me...but i want more grip strength!lol
    4. Amrap 1 - 25 stopped at :50 seconds to chalk up
    AMRAP 6- 6 rounds +15 reps

    ReplyDelete
  14. JRSeptember 24, 2012 at 12:23 PM

    46yom 5'10" 196#
    340 BS x3 pr
    230 FS x 10
    3x8 SDL 295,315,335
    AMRAP 1 25 felt slow
    AMRAP ( only did 4 min) 3 rds

    ReplyDelete
  15. Tommy LeBlancSeptember 24, 2012 at 12:59 PM

    Tommy LeBlanc
    Bs-230
    Fs-165
    SDL-245, 255, 270
    AMRAP1:19
    AMRAP6: 3rnds + 10

    ReplyDelete
  16. UnknownSeptember 24, 2012 at 1:10 PM

    Stacy A. Robinson
    BS 385
    FS 175
    SDL 375 3x8
    AMRAP 1.22
    AMRAP 6. 4 rounds + 15

    ReplyDelete
  17. UnknownSeptember 24, 2012 at 1:10 PM

    BS-225, 295,345,365,385
    Failed on 3rd rep @385
    FS-205x10, 230x10
    SDL-3x8@375
    AMRAP1- 26
    AMRAP6- 4+19

    ReplyDelete
  18. Joe KoniecznySeptember 24, 2012 at 1:24 PM

    1. 405x3
    2. 315x9
    3. 365
    4. 25, 5rnd+5 pull ups

    ReplyDelete
  19. Shawn McQueenSeptember 24, 2012 at 2:36 PM

    Back squat 3RM

    305-3
    325-2 failed on 3rd but felt good

    Front Squat 10RM

    225 x9 failed on 10th

    Sumo Deadlift 3x8

    275-280-285

    1 min AMRAP: Thrusters, 95 = 24 reps
    6 min AMRAP:
    5 pull-ups
    10 power cleans, 95
    15 double unders

    = 5 rounds+11 reps

    ReplyDelete
  20. Gloria BannisterSeptember 24, 2012 at 3:00 PM

    1. 180, PR
    2. 115
    3. Skipped
    4. AMRAP 1: 21
    5. AMRAP 6: 3 rds + 5 pull ups
    ***had some serious trouble getting my DU under control, not normally a problem :-(

    ReplyDelete
  21. Gloria BannisterSeptember 24, 2012 at 3:00 PM

    This comment has been removed by the author.

    ReplyDelete
  22. PeachSeptember 24, 2012 at 3:55 PM

    Bs- 365
    Fs- skipped killed myself with bs
    Sd- 355
    Thrusters- 22 ouch
    Amrap6 - 6 rounds exactly

    ReplyDelete
  23. UnknownSeptember 24, 2012 at 3:58 PM

    had nothin' today...
    3RM 185 (215 last week)
    Front squats 135
    Sumo 225-245-265
    Wod:
    24 Thrusters
    4 rounds

    ReplyDelete
  24. Mark LeeSeptember 24, 2012 at 4:06 PM

    1. 315 felt much more solid than last week
    2. Left knee didn't feel right so I stopped
    3. 315,365, 385
    4. 26 Thrusters 5 Rounds Even

    ReplyDelete
  25. UnknownSeptember 24, 2012 at 4:06 PM

    first day! felt great!
    3RM 175
    Front Squat got to 125x6
    Sumo. Got to 195x7

    WOD
    16 Thursters
    4 Rounds

    Definitely felt it!

    ReplyDelete
  26. SchreinerSeptember 24, 2012 at 4:46 PM

    1. 345 PR
    2. 225 PR
    3. Skipped, no time
    4. 26 thruster and 5 roundsfor + 1 pull up

    ReplyDelete
  27. UnknownSeptember 24, 2012 at 5:45 PM

    1. BS: 320x3 (5#PR) - used belt

    2. FS: 225x10 - no belt this time, and it felt a little easier than last week when I used the belt.

    3. SDL: 255,305,325(PR)

    4. AMRAP 1: 26 reps, AMRAP 6: 2rds+5PUs&8PC
    *Double-unders crushed me. Couldn't feel arms/shoulders enough to get more than 2-3 at a time.

    Great WOD!

    ReplyDelete
  28. UnknownSeptember 24, 2012 at 5:49 PM

    Back Squat 255# X 3
    Front Squat 185 x 8

    thrusters: 21
    Amrap 6: 5 rounds + 11

    Sumo Deads 3 x 275

    ReplyDelete
  29. ShermanSeptember 24, 2012 at 6:54 PM

    1. 315#X3 (PR)
    2. 225#X8 (failed on 9th)
    3. 215X3
    4. AMRAP 1: 17
    AMRAP 6: 4rds + 10 Pwr Cleans.

    ReplyDelete
  30. Scott WarrenSeptember 24, 2012 at 7:57 PM

    1: 335
    2: 225 pr
    3: 20
    4: 3 plus 5 pcs

    ReplyDelete
  31. CodySeptember 25, 2012 at 5:49 AM

    1. Back Squat: 215
    2. Front Squat: 165 9 1/2x-Lost grip and lost the bar right before I completely stood up on 10th rep.
    3. Sumo Deadlift: 225/245/265
    4. Thrusters: 17x Amrap 6: 3 rounds+5 pullups, 10 PC, and 7 double unders. Fun!

    M/28/5'4"/138#

    ReplyDelete
  32. UnknownSeptember 25, 2012 at 7:44 AM

    1. 345
    2. 225
    3. 245
    4. AMRAP 1 - 23
    AMRAP 6 - 4 + 11 Dubz

    ReplyDelete
  33. DominicSeptember 25, 2012 at 8:46 AM

    1. BS 415
    2. FS 315

    AMRAP 39
    AMRAP 5 rounds & 5 pull ups

    ReplyDelete
  34. PatSSeptember 25, 2012 at 3:40 PM

    Back squat 360
    Front squat 245
    Sumo deadlift 3x8 @ 315
    WOD 5 rounds

    ReplyDelete
  35. Dr.HewittSeptember 26, 2012 at 2:02 PM

    1. 235, 255x2 failed on 3rd attempt
    2. Ft squat 245
    3. Sumo DL 345/365/385
    4. Thruster- 30
    AMRAP 6min- 6 rounds

    ReplyDelete
  36. Britt ArbanasSeptember 26, 2012 at 8:16 PM

    1. #155
    2. #115@8
    3. No time
    4. 21 thrusters
    2+5/10/2DU reeeeeally gotta work on D.U

    ReplyDelete
  37. TadpoleSeptember 27, 2012 at 1:31 AM

    1. 365 10# PR
    2. 245 PR
    3. 335 across
    4. 22, 4+6 reps

    ReplyDelete
  38. StridhSeptember 28, 2012 at 5:11 AM

    1. 145kg
    2. 100kg
    3. 130kg
    4. 1: 19
    6: 5 + 5 pu

    ReplyDelete
  39. DannyBostwickMarch 21, 2013 at 11:23 AM

    This comment has been removed by the author.

    ReplyDelete
  40. DannyBostwickMarch 21, 2013 at 11:24 AM

    1. 305 (my 1RM at the beginning of this phase) Stoked.
    2. 205 (really amped on this lift, it felt easy)
    3. Regular DL, sumos just feel really funky on my knee. 275, 315, 335
    4. 18 Thrusters. Shoulders were really tight, that hurt me.
    5. 4+5 PU.

    ReplyDelete

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