Front Squat Build Up E3MOM
5 – 5 – 5 – 5 – 5
“AUGUSTUS” by DB
For Time: (20min cap)
800m Run/Row or 2k Bike
27 Back Squats 135/95 RX+165/115 MRX 95/65
75 Double-Unders MRX 150 Singles
400m Run/Row or 1k Bike
14 Front Squats
75 Double-Unders MRX 150 Singles
**Augustus Penalty = a missed Double or Single, results in a Burpee paid immediately**
Augustus was the founder of the Roman Empire and its first Emperor, ruling from 27 BC until his death in AD 14 at the age of 75.
Core & Squat Development
10 Right Leg Pistols
10 Evil Wheels
10 Left Leg Pistols
15 Barbell Sit-Up to Press
15 Kang Squats Barbell
20 Hip Extensions
20 Skater Squats (10ea)
25 Butterfly Sit-ups
1min Wall Iron Chair Sit Holding 25/15/10lb plate
A. Front Squat: 135×5, 225×5, 315×5
B. 16:08 @ 135 / Row / scaled to 1:1 Single Unders
185-215-235-245-255
15:09 rx all ub except last dubs. also messed up some things so we had fun.
A: 135-155-185-210-230
B: 11:45, RX (Run, all unbroken)