Warm-Up
One set of:
General Rowing Warm-Up
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

One set of:
Barbell Squat Warm-Up
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps

A.
Take 20-24 minutes to build to today’s 1-RM Front Squat

B.
“The Ram”
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

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Aaron Danielson
Aaron Danielson
April 24, 2023 4:11 pm

A. 210# f 215 lifetime PR is 232.5#
B. Rx 15:00
only other time I did it was 1/17/22 16:201:20 PR

Jeremy Hammock
Jeremy Hammock
April 24, 2023 12:46 pm

A. 300
B. 11:45

Gino
Gino
April 24, 2023 11:12 am

210#- off by 10# 1rm
17:04 22.5# DB thrusters/K2E

Teresa Trojanowski
Teresa Trojanowski
April 24, 2023 11:06 am

A. 175/205/225/245 ✅
B. 12:06 RX – used 16# instead of 14 because that’s all I have. Shoulders blasted.
WB: 40/20/15, 20/10/10/10, 25
T2B in about a million sets 😆; started with 5s, and very quickly worked to 2-3s

Last edited 1 year ago by Teresa Crismon
Al Fraser
Al Fraser
April 24, 2023 9:45 am

Back into it!!

Warmup done ✅

A. 1RM FS
130kg

B. ‘The ram’ rx
10’45

Walking tomorrow I think may be a bit of a problem after all that!!

Johny Walker
Johny Walker
April 24, 2023 9:27 am

A. 130kg
B. 12.29

Nate Brown
Nate Brown
April 24, 2023 6:56 am

Fitness:
A.
FS 185×4
Front lean and rest x60
LM row 45×8
3 sets

B.
14:02

Logan Harris
Logan Harris
April 24, 2023 6:19 am

B. 13:40 Rx (slow TTB)

Candy Olkey
Candy Olkey
April 24, 2023 5:14 am

A. Front Squat x 1
85#, 135, 145, 155, 160, 162(f)
***160# is a 2# PR! Not much but I’ve been sitting at 158 for way to long!

B. The Ram
For Time – 12:32 (not quite RX WBs done inside to 8-8.5′ target)
75 WB – 20/15/10/10/10/10
50 T2B – 30/11/9
50 WB – 25/15/10
25 T2B – 17/8
25 WB – 15/10

Fabien
Fabien
April 24, 2023 2:50 am

A – 120kg
B – 11min39sec with V-up instead of T2B

have a great day 💪

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