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Friday 101210

Ricky Frausto Filed Under:
WOD
You have 12 minutes, including warm-up sets, to find your 1RM Front Squat. At the end of 12 minutes, you will then take 90% of that final weight and complete 1 rep every 2 minutes for 3 sets.

Post 1RM and 90% loads to comments/Logwod.














Fittin in the AM.
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11 Responses to "Friday 101210"

  1. BigD Says:
  2. 220# for 1RM. Think last time I did these the best I got was 176. Did 198 for the 90% for 3 sets, two minute break in between. Followed Jeremey's lead and did two more sets on the minute.
    Good stuff 5am!
  3. paul Says:
  4. Working out with the games group is a very humbling experience. Today:

    30 DL (225)
    50 air squats
    9 muscle-ups
    20 DL
    35 AS
    7 MU
    10 DL
    20 AS
    5 MU

    16:45

    I think somewhere along the line I forgot how to deadlift properly. Definitely wasn't doing them right today, and they felt heavy as hell, too.

    I still kind of loved this WOD, though, at least in principle.
  5. Stacie Says:
  6. Attention All:

    I hung a flyer next to the white board at the box this morning regarding a South Omaha Enchilada Fundraiser. Please be sure to check it out! Proceeds go towards helping South Omaha, Central and North girls, age 10-17, participate and play in Metro Volleyball... a GREAT experience. Have questions? Just ask me! Thanks!


    Games Prep WOD: 16:20 rxd
  7. Nate Says:
  8. I love enchiladas. Games WOD 11:27
  9. Nick.M Says:
  10. 304 1RM, probably should have tried one more set. Me and Zach split the difference for our 90% and did 264. I did the 5 sets with the last 2 on the minute and decided to rep out a bit more for the last set and got 4.
  11. VanBeek Performance Says:
  12. Got my crown put on today and am druelling (Yeah I cant spell) all over myself plus I need to let the thing set..

    Sat Sun and Mon Workouts... Filthy Fifty tomorrow... Sub 16 hopefully..
  13. Chip Says:
  14. 264# 1RM, 240# @ 3X1
  15. Kelli Says:
  16. crisis at work and was unable to late cancel. sorry!!!
  17. Nate Says:
  18. I as well posted a flyer with in the vicinity of Stacie's. It asks if anyone is willing to donate their services to KVC for the opportunity to be auctioned off with all proceeds going to the everyday hero program (http://www.everydayhero.org/). For those of you not familiar with KVC, it is Nebraska's new privatized Child Protective services under the states new reform. These funds will help provide children with on going health care, school needs and so forth. Anything will be appreciated, Thank you for your time.
  19. Shelley Says:
  20. 213# 1 RM front squat
    194# for 3 reps

    games wod:
    9:05; I subbed jumping bar muscle ups 18-15-12 for muscle ups.
    DL's and airsquats unbroken all rounds; jumping bar muscle ups broken 4 times in first round and 3 times each in rounds 2 and 3

    finished w/ 36 pullups and 36 ring dips; could only get 2 ring dips unassisted, purple band after
  21. Addi Says:
  22. games wod: 16:36 rx'd

    air squats were even worse than usual - slow, painful sets of 10. muscle-ups were slow but steady with no misses. Overall, not as bad as I expected.

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