Back Squats, then Front Squats, Toes to Bar and Row

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Take 15-20 minutes and work up to a heavy

  • 3 x Back Squats

Took the next part from CF New England WOD from April 3, 2018.

AMRAP in 4 minutes of

  • 7 Cal Row
  • 21 x Toes to Bar
  • 21 x Front Squats @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of

  • 7 Cal Row
  • 15 x T2B
  • 15 x Front Squats @  115lbs

Rest 4 minutes then AMRAP in 4 minutes of

  • 7 Cal Row
  • 9 x T2B
  • 9 x Front Squats @ 135lbs

Results:  For the Back Squats got up to 205lbs/93kg.  For the rowing part I picked a target which I can do in around 1 minute even though the real WOD used 21, 15 and 9 calories for each (not sure how you fit that into 4 minutes unless the goal is not to complete the first round).  Using my version I ended up with, 1 round plus 3 calories, 1 round plus 3.5 calories, 1 round plus 6 calories.

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One Response to Back Squats, then Front Squats, Toes to Bar and Row

  1. pmeyer says:
    09/04/2018 at 08:02

    PM, 9.4.18: Front Squats: up to 95kg. AMRAP: I picked 14 cal row for all 3 sets. Set1: 1 round plus 8 cal; set2: 1 round plus 14 cal, set 3: 1 round plus 14 cal plus 9 T2B. The rower is far away, so I lose quite some time going back and forth…