I joined in on the WOD today, but combined it with my Wendler Shoulder Press.
10 x 3 Front Squat (Dynamic Effort)
2 x 20 Shoulder Press
I only did 8 sets of 3 front squats instead of 10. We were running out of time..
1 set of 3 x 65 lbs
1 set of 3 x 75 lbs
6 sets of 3 x 85 lbs
My wrists were hurting a lot doing front squats.. and I also got a bit of the tingly sensation of a nerve feeling annoyed.. same as I usually have with overhead squats.. Not very pleasant. After this everyone did 2 sets of 20 shoulder press, but I wanted to my Wendler thing instead. I started with 10 x 25 lbs as a warm up. Then
3 x 50 lbs
3 x 55 lbs
5 x 65 lbs
My rep goal was to get 6 on the last set. So very disappointed that I missed my goal AGAIN. I think it might have been a mistake to try and do this during the “WOD” as I would have given myself a bit more time normally in between sets.. But.. no excuse!! I just wasn’t strong enough… After this I did another set of 10 with 45 lbs.
– Front Squats
– Push Ups
Cash Out: Max Strict Pull Ups
I did the front squats with 65 lbs and push ups hand release. My time was 7:17. Felt quite good about it :). Hand very tingly at the end though and it lasted for about 2 hours after the WOD. Luckily the feeling is gone now. I ended with 3 strict pull ups (with effort lol).
On another note.. during the warmup we also did 21-15-9 with pushups (and air squats) and I was very pleasantly surprised to be able to do the first 21 pushups unbroken! I don’t think I’ve ever done more than 10 unbroken.. or maybe 15.. so was quite happy to be able to do that (as a warmup no less hehe).