Front Squat

Friday, September 9, 2016

Oracle Gym

11:45 AM

Warm Up 

4 rounds of Jump Rope, Plank, Lunge (step back), Sit-ups.  Done Tabata style 0:20/0:10

10 minute AMRAP of Arm Bar, Turkish Get-Up, Windmill.  Done with a 20#KB

Front Squat

Warm up with 45# and 65# then

5x5 E3M

I used 95#, 115#, 125#, 135# and 135#.  These were heavy.  I wore my lifting shoes for all sets and put a belt on for the last 2 sets.  My core felt stable, but I was dropping my elbows.

WOD

100 Double Under/attempts
25 T2B
50 Box Jump Overs (~13 inch box, platform with 5 risers)

I strung a few of the double unders together, but it was a lot of single attempts.  The Toes to Bar was not kipping, but I would do several before getting off the bar.  The Box Jump Overs were too low, but I was uncomfortable stacking the risers much higher.  Still a good workout.  I finished in a little over 15 minutes.

Finished with 5 minutes on the foam roller.