Thursday 10/31/13

Happy Halloween! Let's make tonight's workout a blast - come dressed for the holiday! Come on, who's in?! Spruce up your workout outfit with a little Halloween flavor - let's get a sweet group photo!


Also, don't forget to sign up for the Barbell Group here!


Front Squat
3-3-3


9 min AMReAP of:
Pull-ups
Push Press, 115#/83#
Squats

Each station is 40 seconds of work followed by 20 seconds of rest. Your score is your total number of reps.


Finale: Bar mash - hamstring or thigh - 2 min/leg.


Diana grinds through another front squat rep.

7 comments:

Tyler Holm said...

Front Squat
3-3-3
235x3, 245x3, 265x3

9 min AMReAP of:
Pull-ups: 30 22 19
Push Press, 115#/83#: 14 12 11
Squats: 31 28 32

Total: 199

Each station is 40 seconds of work followed by 20 seconds of rest. Your score is your total number of reps.

Tyler Holm said...

Anybody interested in signing up for one of these? Click on Nebraska to search for Omaha's events

http://www.goruck.com/en/Events#findanevent

AndyB said...

Front Squat
3*215*-3*225*-3*235 - pr*

9 min AMReAP of:
Pull-ups: 23, 20, 14
Push Press, *115#*/83#: 15, 15, 10
Squats: 25,26,27
175

Diana said...

Front Squat
3-3-3
88-93-98

9 min AMReAP of:
Pull-ups: 14 11 9
Push Press, 63#(went light):15 15 15
Squats: 28 27 28
Total: 162

Tyler, Geneva and I are up for it!!!

Each station is 40 seconds of work followed by 20 seconds of rest. Your score is your total number of reps.

Mrs. G. said...

front squat 3-3-3
warm 33-3, 53-3
work 58-3, 60.5-3,63-3

9 min AMReAP
pullups purple 15 11 10
push press 12 12 11
squats 28 29 29 total 160
40 seconds off work 20 seconds off

Mrs. G. said...

front squat 3-3-3
warm 33-3, 53-3
work 58-3, 60.5-3,63-3

9 min AMReAP
pullups purple 15 11 10
push press 12 12 11
squats 28 29 29 total 160
40 seconds off work 20 seconds off

Mike S said...

Front Squat
3 - 3 - 3
165# 175# 185#

9 minutes - AMReaAP of:
3 Rnds of 40 sec on 20 sec off.

Pull Ups (Purple) - 20, 9, 6
#95 Push Press - 15, 11, 12
Squats - 25, 25, 26

Total: 149

 
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