168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Monday 12/22/14

December 21, 2014

W.O.D.

A.

Front Squat

1-1-1-1-1

Back Squat

1-1-1-1-1

The goal is to add weight to all 10 sets

B.

1 Minute at each Station x 5 rounds

1 Minute Rest Between Rounds

1 Round = 1 Minute Row, 1 Minute Push Ups, 1 Minute Knees To Elbows

Advanced Training

Clean and Jerk 2 Reps OTM x 12 Minutes

This Weeks Schedule:

Monday and Tuesday: Normal Schedule

Wednesday: 8:30am and 9:30am

Thursday: Closed

Friday: 8:30am and 9:30am, 3:30 & 4:30pm

Saturday and Sunday: Normal Schedule

About the Author
  1. Erin Meagher Reply

    165- front squat
    165- back ( took too long doing FS so was short on time)
    191-rx
    Thanks Jon!

  2. Terry Reply

    A: 145#/ 185#
    B: 182 RX THAT WAS SO HARD…coming off a week of the flu
    The warm up nearly killed me

  3. Mase Reply

    A. 155# 5# pr/ 160# 5#pr
    B. 203
    AT: 105

  4. Allan Reply

    A. 335# f.s pr/ 385# bs failed @ 405#
    B. 331 Rx
    C. up to 225#
    Great work on all the P.r.’s today!!

  5. Kevin Reply

    T

  6. KevinMedeiros Reply

    Great being back after 2 week hiatus because of work and I was sick.

    A: FS 275# / BS 385#
    B: 206 Brutal!

  7. Christina Sotiros Reply

    A. 110 FS, 125 BS
    B. 185
    Shortest rest minute ever

  8. Traci Reply

    145 FS/165 BS

    199 rx

    nice job 9:30 class!!

  9. Mark Reply

    285 FS Pr! 305 Back Squat used all my energy on the front:)
    289 reps on the b part

  10. Chris Massi Reply

    255# fs pr
    295# bs pr failed at 305

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