Fitness - Front Squats - Interval WOD - 11/12

My back (lats especially) legs and shoulders are extremely sore today after yesterday's out put. Well worth it though. My legs are still destroyed from the wall balls on Tuesday.

I was excited for today's workout. Our focus was front squats which was I need to work on in my quest for a heavier clean max. After that we got into our WOD which I also enjoyed, even though it contained rowing.

Focus: Front squats, 5x3
1x3 - 100 Kg (220.5#)
1x3 - 110 Kg (242.5#)
3x3 - 130 Kg (286.6#)

After I got going I felt strong on my fronts today. It's the heaviest I've ever gone and I was able to get three solid sets at 130. I felt my form waiver a bit on the last set but I was able to fight through it, get good depth, and finish the set. It was a little difficult to work through the soreness/stiffness that I'm still feeling from Tuesday's wall balls.

WOD: 4 rounds of 30 seconds on-30 rest with the following:
American kettle bell swings - 32 Kg bell
Burpees
Rowing (for calories)

Score: 167
Calories burned (focus & WOD): 583

4 rounds of 30 seconds on and 30 seconds rest at one exercise before moving to the next. The score was the total amount of reps for swings and burpees added with the total amount of calories burned on the rower. I was pleased with my effort and score today. I pushed myself hard every interval at every station, beating the previous high score by 3 (which was posted by one of the coaches).

I didn't drop off at all during the 30 second intervals either. I got 18 or 19 swings each interval, 11 burpees every interval and 13 or 14 calories on the row machine each time. It was a nice little work out. Extremely high intensity but lots of built in rest.