Monday, October 15

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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.  "The Pegasus"
AMRAP 1 min:

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

Comments

  1. BS 235#
    FS 135#
    Sumo DL 185#
    Thrusters 25 reps
    Pegasus 3 + 5 PU
    Pull ups were strict

  2. BS 3RM: 100#
    FS 10RM: 65#
    Sumo DL 3×8: 125#, 130#, 130#
    Thrusters: 14
    Pegasus: 3 Rds + 5PU + 10 Cleans Rxd

  3. BSQT 3RM – 245# (pr)
    FSQT 10RM – 155#
    SDL 3 x 8 – 265#
    Pegasus – 18 THR, 3Rds + 17 reps

  4. Back Squat: 215#
    Front Squat: 150.5#
    Sumo DL: 225- 240- 255#
    Pegasus: 25 thrusters/ 4 rounds, + 5 pullups & 8 Power Cleans. Completed all pulllups as butterfly.

  5. Back squat – 315#(2+1)
    Front squat – 135 x 10 form
    The Pegasus – 20 thrusters rx’d / 5 rds + 2 pull ups Rx’d

  6. Back Squat 3RM = 185#
    Front Squat 10RM = 125#
    Sumo DL 3×8 = 205-215-225
    The Pegasus = 24 Thrusters/5 rds + 1 Pullup

  7. Jesse Prescott says:

    Back squat 3rm – 300 lbs
    Front squat 10rm – 205 lbs
    Sumo DL – 1×275/ 2×295 lbs
    WOD – 18 thrusters/ 4 rds. + 10 double unders

  8. Amanda:
    BackSquat: 218#
    Front: 155#
    Sumo: 205, 215, 235×5
    WOD: 4rds, +pu’s, and 9 Cleans

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