Alan Barr

Hometown:
Unknown
Gym:
Crossfit Ampthill
Gender:
Male
Age:
--
Height:
--
Weight:
--

March 31, 2015

Performed at: Crossfit Ampthill
Description: Strength:

1: Pause front squat: 10 rounds Every 90 seconds, perform:

1x pause front squat (5 second pause in bottom position). Work up to a max for the day. Must come off floor.

Work Capacity: Complete the following for time:

-Run 200m

-40x unbroken wallball

-Run 400m

-30x unbroken wallball

-Run 800m

-20x unbroken wallball

*If you break, assess a 5 rep penalty to the total for the set. For example, if you break once in the set of 40, you owe 45 total. If you break a second time, then you must perform 50 wall balls that set, etc.
Results: 14m 00s
Workout scaled
Modifications at: 14lb med ball
Warmup: 800m run
Indoor shuttle runs 2x7 squats, med ball fronts squats, thrusters, wall balls.
Athlete's Notes: +10 wall balls 1st and 2nd rounds, +5 in 3rd round....Nearly threw up.

1 similar workout

Date Name WorkoutDescription Results
03/31/2015 Strength:

1: Pause front squat: 10 rounds Every 90 seconds, perform:

1x pause front squat (5 second pause in bottom position). Work up to a max for the day. Must come off floor.

Work Capacity: Complete the following for time:

-Run 200m

-40x unbroken wallball

-Run 400m

-30x unbroken wallball

-Run 800m

-20x unbroken wallball

*If you break, assess a 5 rep penalty to the total for the set. For example, if you break once in the set of 40, you owe 45 total. If you break a second time, then you must perform 50 wall balls that set, etc.		 14m 00s
Workout Scaled